πŸͺ· Wellbeing

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Mar 18, 2024

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3 min read

Should We Avoid Screens Before Bed?

Should We Avoid Screens Before Bed?

Should you really avoid screens before bed? Explore the science behind it and how it impacts your focus, productivity, and battles against phone addiction.

From work to leisure, screens have become an indispensable tool. However, have you ever wondered how your screen time affects your sleep and productivity?

In 2019, the Queensland University of Technology conducted a study revealing that our generation is grappling with increasing fatigue, with 1 in 5 women and 1 in 8 men affected. The links between them? Late-night screen usage. In this article, we’ll explores the connection between screen time and productivity, the impact of blue light emissions on our bodies and we’ll giving some practical tips to help you wind down without screens.

The Blue Light And Our Body Relationship

Blue light, emanating from our smartphone screens, has become a pervasive issue. It affects our sleep patterns in ways we might not even realize. The blue light emitted by screens can interfere with our circadian rhythmβ€”the body's natural internal clock. This disrupts our sleep-wake cycle, making it difficult to fall asleep even when we're tired.

The Impact of Sleep Debt

One sleepless night may not seem like a big deal, but when it becomes a recurring pattern, it accumulates into what experts call "sleep debt." Sleep debt is an excessive accumulation of sleep deprivation, a deficit that the body cannot easily recover from on its own. As a result, our daytime productivity and overall well-being suffer.

Don’t worry, TikTok will always be around

But your

won't wait.

Better Screen Time

Made simple. See by yourself.

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⌨️

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Don’t worry, TikTok will always be around

But your

won't wait.

Better Screen Time

Made simple. See by yourself.

⚑️

πŸ’œ

πŸ”’

⌨️

🌿

🌿

πŸŒ™

✨

Don’t worry, TikTok will always be around

But your

won't wait.

Better Screen Time

All made simple. See by yourself.

⚑️

πŸ’œ

πŸ”’

⌨️

🌿

🌿

πŸŒ™

✨

Don’t worry, TikTok will always be around

But your

won't wait.

Better Screen Time

All made simple. See by yourself.

3 Tips To Remove Screen From Bedtime and Avoid Sleep Debt

Now let's get practical. These tips are designed to help you cut out screens at bedtime and engage in more disconnected activities, to promote better sleep.

πŸ’€ Block Apps with a β€œWind Down” Session

For this, you can download an app blocker that will allow you to block the apps of your choice for as long as you need. The most complete tool for iPhone is Jomo, available for free on the App Store. With Jomo, you can block apps at night to protect your sleep. To do this, navigate to the "Rules" section, then select "Sessions." In the "Templates" section, click on "Wind Down." Choose the apps you want to block and schedule it! Experts recommend putting away screens at least 1.5 hours before your bedtime.

🐌 Encouraging Offline Activities

The next step is to discover engaging offline activities that can captivate your interest more than screens. Here are some great and free activities you could try:

  • 🎧 Podcasts and Audiobooks: There's a vast world of podcasts and audiobooks waiting for you. These auditory experiences not only provide entertainment but also help divert your attention away from screens.

  • πŸ“— Reading: Reading remains one of the most enriching offline activities. Whether it's a captivating novel, a thought-provoking non-fiction book, or even a collection of short stories, getting lost in a book can be an excellent way to end your day.

  • 🧢 Knitting and Relaxing Crafts: Engaging in hands-on crafts like knitting can be a great way to unwind. These activities not only keep your hands busy but also allow your mind to relax, diverting your attention from screens.

  • πŸͺ· Mindfulness Meditation: Meditation can help you calm your mind and reduce stress, making it easier to fall asleep. There are various apps and online resources that offer guided meditation sessions.

πŸͺ„ Optimizing Your Sleep Environment

Aside from reducing screen time and engaging in offline activities, optimizing your sleep environment can further enhance your sleep quality. Here are some quick things to set up:

  • ☁️ Create a Comfortable Sleep Space: Invest in a comfortable mattress and quality bedding to ensure you have a peaceful night's sleep.

  • 🌑️ Maintain a Cool Room Temperature: A slightly cooler room temperature, typically around 65Β°F (18Β°C), is conducive to quality sleep.

  • πŸ“΅ Remove technology: Prefer to use non-distracting technologies to help you sleep. For example, why not switch to an alarm clock in the morning rather than waking up with your phone?


Excessive screen time, especially late at night, can lead to sleep disturbances and a decrease in overall productivity. By incorporating these tips mentioned in this article you can take proactive measures to protect your sleep from the adverse effects of blue light.

πŸ”— Science DailyWelock
βœ‹ Illustrations by Jomo ; Photography Unsplash