Reduce screen time before bed

We all know a good night's sleep is important for feeling our best. But let's face it—many of us have trouble drifting off and getting that quality rest we need. One major reason? Spending too much time on our phones or tablets before bedtime. In this article, we'll discuss why cutting back on screen time is a great idea and share five relaxing alternatives to help you wind down in the evening.

Why screens disrupt your sleep

The blue light from phones, tablets, and TVs can reduce melatonin production. This hormone helps regulate your sleep cycle and makes you feel sleepy. As a result, you may feel tired and less energetic during the day. You might not realise it, but the blue light from devices like phones and TVs can mess with your melatonin production—the hormone that helps regulate your sleep cycle and makes you feel sleepy. When melatonin levels drop, falling asleep and staying asleep can become a real challenge [1]. This drop can leave you feeling tired and groggy the next day.

Five relaxing alternatives to screen time before bed

Want to sleep better and feel more relaxed? Try these five simple habits:

1. Read a book

Grab a good book instead of scrolling through your phone. Reading helps you unwind and clear your mind. Instead of scrolling on your phone, pick up a good book or use an e-reader without blue light. This activity allows your body to prepare for sleep[2].

2. Practice mindfulness or meditation

Mindfulness and meditation are great ways to relax and reduce stress. Making these part of your routine can help you fall asleep faster and sleep more deeply[1].

3. Take a short evening walk

How about a little stroll outside? A short walk can improve your mood and help your body relax. Light physical activity helps your body relax and makes you feel naturally sleepy[3].

4. Create a calming evening ritual

Setting up a bedtime routine is a great way to signal your body that it's time to sleep. Consider indulging in a warm bath, listening to your favourite calming music, or enjoying a cup of herbal tea[1].

5. Write down your thoughts

If your mind is racing before bed, writing in a journal can help. Writing about your day or to-do lists can clear your head and make it easier to relax.

Improve your health with IKARIA Clinics

At IKARIA Clinics, we believe that a healthy life starts with good habits. We offer personalised advice on nutrition, lifestyle, and overall well-being. Whether you want to sleep better, boost your energy, or improve your health, we are here to support you.

Start today

Your health is your greatest asset. Are you ready to invest in it? Schedule an appointment at IKARIA Clinics and discover how to optimise your energy and vitality.

Sources

1. Cibdol.nl. (n.d.). "Beeldschermtijd voor het slapen gaan." Link

2. Edet.nl. (n.d.). "Telefoonverslaving: 20 ideeën om je schermtijd te verminderen." Link

3. Schermuit.nl. (n.d.). "Waarom minder schermtijd best lekker kan zijn." Link