Here are some tips on how to avoid using electronics in bed for better sleep:

Set a cutoff time for electronic device use before bedtime. For example, avoid using electronic devices at least one hour before going to bed.

Keep electronic devices out of the bedroom or at least out of reach while in bed. This helps to remove the temptation to use them.

Replace using electronics with another acitivity. Instead of using electronic devices in bed, consider reading a book, listening to calming music, or practicing relaxation techniques like meditation.

Use an actual alarm clock instead of relying on your phone or tablet as an alarm. This can help reduce the temptation to check your phone before bed or in the middle of the night.

Use blue light filter settings. If you must use electronic devices before bed, use features that reduce blue light emissions like “Night Shift” on an iPhone or “Night Light” on an Android device. These features shift the color of the display to warmer hues that are less stimulating to the brain.

By avoiding electronic devices in bed, you can create a healthier sleep environment that promotes restful and rejuvenating sleep.

How You’ll Benefit

Avoiding using electronic devices in bed has several benefits for better sleep, including:

Improved sleep quality: Electronic devices emit blue light, which can suppress the production of melatonin, a hormone that regulates sleep. By avoiding electronic devices in bed, you can promote the production of melatonin and improve your sleep quality.

Increased relaxation: Using electronic devices before bed can be stimulating and increase alertness, making it harder to wind down and relax. By avoiding electronic devices in bed, you can increase relaxation and prepare your body for sleep.

Reduced anxiety and stress: Using electronic devices before bed can also lead to increased anxiety and stress, particularly if you are checking emails or social media. By avoiding electronic devices in bed, you can reduce anxiety and stress levels and promote better sleep.

Improved circadian rhythm: Exposure to electronic devices in bed can disrupt your body’s natural circadian rhythm, which can affect your sleep-wake cycle. By avoiding electronic devices in bed, you can promote a healthy circadian rhythm and improve your overall sleep quality.

More restful sleep: Avoiding electronic devices in bed can help you to achieve more restful sleep by reducing the disruptions to your sleep cycle and promoting a deeper, more restorative sleep.

To experience these benefits, it is recommended to avoid using electronic devices in bed at least one hour before bedtime.