Screen Time and Sleep Hygiene: How Devices Can Affect Your Sleep

Screen Time and Sleep Hygiene go hand in hand mainly for adults who are using smartphone, laptops, tablets or televisions throughout the day. Receiving a message before bed, watching videos late at night, working on a laptop, or scrolling through social media can make it more problematic to wind down before bed.

In Indonesia, where mobile devices are important to work, communication, play, and everyday life for adults, it might be incredible to avoid screens altogether. Instead, found realistic limits on nighttime device use.

Stopping technology use altogether is not necessary. Rather, limit stimulating use of light, bright screens or excessive screen time before sleep.

How Blue Light Affects Sleep

One of the reasons the topics of Screen Time and Sleep Hygiene are talked about composed is that evening light influences the body’s internal clock.

Light disturbs your circadian rhythm, the internal clock that disturbs sleepiness and wakefulness.

In the evening bright light can help your brain think it is “daytime”. Light emitted by the screens on smartphones, tablets, PCs, and TVs can also play a role in this.

What About Blue Light?

Blue colors in the light spectrum have a special effect on the body’s circadian system.

Bright light, especially with a blue component, at night can reduce melatonin production, which is a hormone that affects sleep patterns.

But, it’s not just blue light.

The context of what you’re doing is also important with the device.

For instance, you can keep your brain active even if your screen is set to a low brightness – by watching an exciting sports match, arguing on social media, replying to work emails, or reading news that makes you feel anxious.

There are multiple ways that screen time can impact sleep.Screen time and sleep can have a number of effects.

Screen Time Can Affect Sleep in Several Ways

So, it’s not just about blocking blue light to get a better sleep. It’s also an issue of minimizing stimulation and guarding your sleep time.

Best Time to Stop Using Devices

The perfect time there is no one scientifically proven.

A good tip is to limit recreational screen time by 30-60 minutes before bed.

If you usually go to bed at 10:30 pm, say, you might start your dimming down around 9:30 – 10:00 pm.

Do a Gradual Approach.

If you are already using your phone until you go to sleep, there’s no need to make a drastic change right away.

Try:

Week 1: Evade recreation screen use for 15 minutes before bed.

Week 2: Do it for 30 minutes.

Week 3: Try 45–60 minutes.

This can aid to make the variation easier to keep going.

What If You Need Your Phone?

That’s completely understandable.

Your phone will be required for:

• Alarm
• Family communication
• Emergencies
• Work responsibilities
• To track health or sleep.

If so, ensure that important functions are still accessible with minimal scrolling.

Don’t Sacrifice Sleep for Screen Time

• The light emitted by your phone is not necessarily the biggest issue.
• It’s just longer than the bedtime that was scheduled.
• You may have one video in mind but scroll for up to an hour.
• When this is a regular occurrence, a specific “phone off” time might be of more benefit than a blue light filter, because it puts your phone to bed at a specific time each day.

Night Mode vs Blue Light Glasses.

Today, there are lots of smartphones and computers that have Night Mode, Night Shift or comparable features.

These settings typically increase the temperature of the screen and dim some of the blue light.

Night Mode

Night mode may be helpful as it:

• Reduces blue-enriched light
• Increases the temperature of the screen
• Can feel more comfortable in a dark room
• When watching the screen later in the day, makes use of it less visually stimulating.
• So, unlimited and nighttime scrolling isn’t without its risks.

You are still considering a stimulating device.

Blue Light Glasses

Blue-light-blocking glasses supposedly help to minimize the impact of late-night screens.

There is mixed evidence that they can be effective in improving sleep, and they should not be used as a substitute for good sleep hygiene.

If you like them and they’re comfortable for you, you’ll probably use them, but don’t use them as your sole answer.

Which Is Better?

A simple one is the best: Decrease screen time before sleep.

Digital Detox Before Bed

However, a digital detox doesn’t mean that you need to go off of technology for the whole day.

With sleep it may just be a few minutes before you go to bed that you turn off the digital leash.

Take a 30-Minute Digital Detox

• First 5 minutes: Switch your mobile phone to Do Not Disturb or to silent.
• Next 5 minutes: Make your bed and put away your clothes for tomorrow.
• In the next 10 minutes: Shower, wash your face or follow your normal evening routine.
• Last 10 minutes: Quick reading of a physical book, gentle stretching or slow breathing.
• This allows your mind some breathing room from your day’s electronic engagement.

Use something more relaxing to replace scrolling.

Instead of:

• TikTok
• Instagram
• News feeds
• Work emails
• Online arguments
• Video games

Try:

• Reading
• Journaling
• Gentle stretching
• Listening to soft music
• Preparing for tomorrow
• Talking with family
• Relaxation exercises

It’s not to make the evening boring. It’s to make it less stimulating.

Tips for Better Sleep

You don’t have to “go cold turkey” on your smartphone to improve Screen Time and Sleep Hygiene.

The following are practical strategies that you can try:

1. Set a Screen Curfew

Set a realistic deadline for when it is safe to use recreational devices.

2. Avoid contact with pillow while sleeping.

Display it on a bedside table, or out of the way.

3. Turn Off Notifications

Notifications can cause you to keep checking your device and can also disrupt your sleep.

4. Use Night Mode

Use night display mode on your mobile phone in the evening.

5. Lower Brightness

Avoid using a very bright screen in an otherwise dark room.

7. Only Work in the Work Room.8. Do not Work in Bed.

If possible, avoid bringing work-related communications or your laptop into your bedroom.

7. Avoid Stressful Content

This can be stimulated by late night news, arguments, and work talk.

9. Establish a “screen” free time in your home.10. Set up a “screen” free hour at home.

Try to avoid having televisions, laptops and other entertainment items in the bedroom, if possible.

10. Use an Alarm clock

If you are always tempted to scroll through your phone to set up your alarm, an ordinary clock will eliminate that temptation.

11. Support Your Body’s Natural Rhythms

If you must get up early at 6:00 a.m., work out how long you need to sleep before and then go to bed on time.

FAQs

When should I turn off my cell phone before going to sleep?

The ideal time to start is 30-60 minutes before going to sleep. If that’s difficult, begin with 15 minutes and gradually increase the time.

Does night mode work?

Not necessarily. Some blue light is reduced with Night mode, but not all of it, and it doesn’t prevent mental stimulation or staying awake longer than desired.

Do blue-light glasses really need to be worn?

No. They are not always the best option for people and evidence of the sleep benefits they provide is inconsistent. It’s easier to reduce total screen time in the evening.

May I view television before going to bed?

You can, but be aware of the impact it has on you. If watching TV makes it harder for you to fall asleep or keeps you up longer, try to watch it less.

What about if I have to use my phone for work?

If you need to use the telephone during the evening hours, do only essential tasks. Turn off all unneeded notifications and stop the subsequent recreational scrolling.

Should I read on my phone before going to bed?

Reading is a relaxing activity, but reading on a bright phone can lead to continued screen time. If screens seem to be disturbing your sleep, a physical book is an easy alternative.

Final Takeaway

Good Screen Time and Sleep Hygiene is not a ban on technology! It’s about using it in a manner that doesn’t interfere with sleep on a regular basis.

For adults in Indonesia, a sensible approach is to establish a 30-to-60-minute digital fast before bedtime, reduce screen brightness, use night mode (if available), mute notifications and remove stimulating content from their bedtime routines.

The most important thing to keep in mind is that the purpose of the filter isn’t just to block blue light. It’s crucial to protect your sleep time, limit mental stimulation, and allow yourself sufficient time to sleep as well. Make one change tonight and create a habit that you can keep.