Are you able to set aside the screen at night?

We can’t ignore the fact that phones, tablets, and other screens have become an integral part of our daily lives, often making our lives easier. However, it's also important to be aware of how these small screens affect our health and well-being and how they can negatively impact our sleep.

Hence, the Health Authority has now issued some new recommendations regarding our sleep:

Avoid screen use up to 1 hour before bedtime

  • If you use screens close to bedtime, it can delay the time it takes to fall asleep, resulting in insufficient sleep hours. Continuous sleep is crucial for obtaining high-quality rest, and the "blue light" emitted from screens can shorten, interrupt, or affect the quality of your sleep. The screen's "blue light" can delay the production of melatonin in the brain, a hormone that helps regulate our circadian rhythm and sleep quality.
  • Experiencing various stimuli from social media, videos, movies, or video games before bedtime may lengthen the time it takes to fall asleep. For instance, watching a scary movie, distressing news, or being affected by intense flashes of light or loud noises close to bedtime can make it take longer for the body to relax.
  • It's a good idea to establish calm and relaxing bedtime routines, such as reading a book or listening to soothing music, before going to sleep.

Keep your phone and tablet completely out of the bedroom

  • Place the phone in a different room. Even when on silent mode, messages, notifications, and more can cause the phone to light up, affecting sleep.
  • Having the phone beside you may tempt you to look at it if you wake up during the night. This not only exposes you to light but paradoxically becomes a stressor due to concerns about waking up on time and not getting enough sleep.
  • If you use the phone as an alarm clock, it's recommended to opt for a traditional alarm clock that doesn't emit light at night.

Remember, finding the right balance between screen use and sleep is up to each individual. The Health Authority's recommendations are merely guidelines. However, it's essential to be mindful of whether you can improve your sleep simply by making a few minor adjustments to your routine.