In today’s digital world, where screens are an integral part of our daily lives, more and more studies confirm the negative impact of blue light from screens on sleep quality. This article explores how smartphone, tablet, computer and TV use before bed can affect our circadian rhythms and provides helpful tips for improving sleep quality.
Effects of screens on sleep:
Obstacles of circadian rhythms:
The blue light emitted by screens can suppress the production of melatonin, a hormone that regulates sleep cycles, making it harder to fall asleep.
Reduced quality of sleep:
Screen use in the evening not only delays the onset of sleep, but can also reduce the depth of sleep, making rest less restorative.
Impact on mental health:
Excessive use of screens before bed can increase the risk of anxiety and depression, which also negatively affects sleep quality.
Tips to improve your sleep:
Creating a bedtime ritual:
Create a bedtime ritual to help your body prepare for rest, such as reading a book or meditating.
Restrictions on the use of screens:
Try to avoid screens an hour before bed to give your body a chance to naturally prepare for rest.
Using night mode:
Many devices offer modes that reduce blue light emissions at night. Activate these settings to reduce the impact on sleep.
Creating a pleasant environment for sleep:
Make sure your bedroom is conducive to sleep: temperature, lighting and comfort should be optimized to promote deep rest
