2 hrs ago

Simple Ways to Cut Screen Time Before Bed

Using a phone or watching TV late at night can make it harder to fall asleep.

Screen light may make your brain think it is still daytime.

Exciting videos, social media and upsetting news can also keep your mind busy.

Notifications may wake you or make you want to check your phone.

Try switching off electronic devices before bed.

Put your phone in another room or charge it away from your bed.

Spend the final part of the evening doing something calm, such as reading or breathing slowly.

Repeating the same relaxing routine each night may help your body learn that it is time to sleep.

Key facts

Main concern: Late-night screen use may make it harder to relax and get quality sleep.
Circadian rhythm: Screens can interfere with the body's natural sleep-wake cycle.
Blue light: Blue light may signal to the brain that it is still daytime and potentially delay melatonin release.
Content matters: Social media, texting, heated discussions and disturbing news may be more stimulating than calming music.
Phone placement: Keeping a phone outside the bedroom or away from the bedside can reduce the temptation to check it.
Suggested alternatives: Reading, herbal tea, breathwork, guided meditation and relaxation exercises are suggested alternatives.
Routine: Repeating the same quiet activities each night may make it easier to associate them with bedtime.

CNBC TV 18 · 2 hrs ago