Why Remove Screens from your Bedroom & How

Whether it’s scrolling on your phone, squeezing in just one more episode of your favorite new show, or even just catching up on work, screens in the bedroom could be severely damaging your quality of sleep. 

But why? Healthy adults typically follow a 24 hour sleep cycle, with different hormones being released throughout the day to make you feel alert or sleepy, depending on the time of day. Devices with screens (phones, e-readers, laptops) that we use throughout the day use blue light, which disrupts this natural cycle and make it harder for us to fall asleep AND to stay asleep all night. 

Fluorescent and LED lights also produce blue light, meaning TVs and devices with small lights can also have an impact on our sleep. Even bright lighting in the home can negatively affect our sleep. Children are even more affected than adults and can have other adverse effects from too much screentime, meaning it’s especially important to monitor screen time and remove screens from bedrooms for our kids.  

But with our modern, technology-heavy lives, how can we remove screens and blue light from our bedrooms and get better sleep? Here are our tips: 

• Have a routine. A few hours before bedtime, start your wind down routine. Have a shower, make your bed with fresh PeachSkinSheets, have a soothing tea, and let your body know it’s time to start getting ready for bed. 

• Banish the screens. Leave your phone in the other room, keep the laptop in the office, and unplug the tv! Remove the temptation to scroll in bed altogether. If you’re not able to completely remove the screens, be intentional about at least setting the screen aside an hour or two before you get into bed.

• Cover lights from devices. Even small lights from alarm clocks, wifi routers, charging devices etc. can be detrimental to your sleep. Cover those lights with a small piece of tape or a tailor-made solution.   

• Replace your screen time. Read a book, talk to your partner, meditate, journal, or just use the extra time to catch a few more ZZZs!