Sleep Hygiene in the Modern World: Combatting Screen Time before Bed

by Hygiene Tips
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We live in an era where our screens are constantly within arm’s reach, be it our smartphones, laptops, or TVs. But did you know that our digital habits, especially before bedtime, can significantly affect our sleep quality? Enter the world of sleep hygiene. But what is sleep hygiene? In this blog, we will discuss the importance of sleep hygiene, how screen time before bed impacts our rest, and offer valuable sleep hygiene tips to ensure a rejuvenating night’s sleep.

What is Sleep Hygiene?

Sleep hygiene refers to a series of practices and habits that are essential for getting high-quality sleep and maintaining daytime alertness. It’s more than just getting the recommended 7-9 hours of sleep. It’s about ensuring that the sleep you get is restful and restorative.

The Link Between Screen Time and Sleep

Recent studies have found a correlation between increased screen time and reduced sleep quality. The blue light emitted by screens can suppress the production of melatonin, a hormone that controls our sleep-wake cycle. Thus, increasing screen time before bed can make it harder for you to fall asleep and achieve deep, restful sleep.

Moreover, our devices often bring with them a barrage of information, from work emails to social media notifications, which can cause overstimulation and stress, further inhibiting relaxation.

Sleep Hygiene Tips: Combatting Screen Time

  1. Set a Digital Curfew: Experts suggest that you should turn off electronics at least an hour before bedtime. This allows your brain to wind down and your body to prepare for sleep without the interference of blue light.
  2. Night Mode: Many devices now come with a ‘night mode’ feature, which reduces blue light emission. If you must use a screen before bed, ensure you activate this feature.
  3. Mindful Consumption: Be selective about what you consume before bed. Avoid watching or reading stressful content. Instead, opt for relaxing or uplifting materials.


Creating a Restful Environment

  1. Darkness Matters: Make your bedroom as dark as possible. Use blackout curtains or an eye mask if necessary. Darkness promotes the production of melatonin.
  2. Stay Cool: A slightly cooler room can enhance sleep quality. Aim for a temperature between 60-67°F (15-19°C).
  3. Quiet Time: Reduce noise disturbances. Consider using earplugs, white noise machines, or soothing playlists to drown out external noise.

Establishing a Pre-Sleep Routine

  1. Relaxation Techniques: Activities such as deep breathing exercises, progressive muscle relaxation, or meditation can help prepare your body and mind for sleep.
  2. Reading: Opt for a physical book rather than an e-reader. Choose something light and non-stimulating.
  3. Warm Bath: A warm bath before bed can relax your muscles and promote sleepiness.


Incorporating these tips into your daily routine can significantly improve your sleep quality. To understand more about the importance of sleep and its connection with overall health, consider visiting international health-related sites such as the World Health Organization (WHO) or the Centers for Disease Control and Prevention (CDC).

In conclusion, sleep hygiene is not just about the quantity of sleep but its quality. By understanding the effects of screen time on sleep and adopting beneficial pre-bedtime habits, you can ensure a peaceful night’s rest in the modern digital age.

Frequently Asked Questions (FAQs):

What is sleep hygiene?

Sleep hygiene refers to practices and habits essential for achieving high-quality, restorative sleep and maintaining daytime alertness. It’s not just about the duration of sleep but ensuring that the sleep is rejuvenating.

How does screen time before bed impact sleep?

Increased screen time, especially before bedtime, suppresses melatonin production due to the blue light emitted by screens. This hormone controls our sleep-wake cycle. More screen time can lead to difficulty falling asleep and reduced sleep quality.

How long before bed should you turn off electronics?

It’s recommended to turn off electronics at least an hour before bedtime. This helps the brain wind down and reduces the impact of blue light on sleep.

What are some effective sleep hygiene tips to combat screen time?

Setting a digital curfew, using ‘night mode’ on devices, and being mindful of content consumption (avoiding stressful or stimulating content) are effective strategies.

How can one create a conducive environment for sleep?

Ensure the bedroom is dark using blackout curtains or an eye mask, maintain a slightly cooler room temperature (between 60-67°F or 15-19°C), and minimize noise disturbances with earplugs or white noise machines.

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