HEALTH & BEAUTY
Are you scrolling more than you’re sleeping?
Since the start of the year, research suggests we’ve missed out on 48 hours of sleep as a result of increased screen time and disrupted bedtime routines.
With a rise in working from home and not getting out as much, the boundaries between work and home life have been blurred, with screens playing a bigger role in day-to-day life. An Ofcom report has found we spend on average 217 minutes – or 3.6 hours – a day using digital devices, but for some this may be more than 11 hours. That’s more hours in front of a screen than sleeping!
As well as reduced time spent asleep, more screen time can also affect the quality of sleep we are getting. According to one study, evening exposure to intense blue light - the type emitted by phones and laptops - was found to cut our
sleep by as much as 16 minutes per night. Add to that a surge in social commitments now that restrictions are beginning to lift and many of us are now sacrificing sleep over lifestyle in an attempt to squeeze more into the day. Sleep is vital to all aspects of our health and helps us to face the next day with more energy and ease. But how can we establish a better bedtime routine and recoup those valuable minutes of sleep each night?
If you’ve found yourself Googling ‘why can’t I sleep’ at 4am then you’ll want to read on. Prioritise rest during the day. It’s important to recognise that rest and sleep are not the same thing and we need both. With working from home and the demands of pandemic life, many people are lacking in rest which can directly impact the quality of our sleep. Allow yourself to embrace rest in all its forms and focus on not just physical rest, but also mentally and sensory. What you do in the hour leading up to bedtime can impact on the quality of sleep you get. This is a good time to turn the lights down and turn
off digital devices, as the blue light can inhibit the release of the sleep-inducing hormone, melatonin. Keep snacks light and low sugar, as eating late can affect sleep as the body will be working harder to process food while you’re sleeping.
Sometimes the mind isn’t always ready for bed when the body is, so if you don’t fall asleep within 20 minutes, get out of bed and do an activity that you find soothing. This could be reading a book, doing some gentle stretches or listening to relaxing music in a hot bath. Try and avoid watching the clock and any screens. Some people find the best way to help prioritise sleep is to track how you sleep and any feelings you have in a journal before bed to identify sleep patterns. If you really can’t avoid a late night scroll, invest in some blue-light blocking glasses, dim the brightness on your devices using night or dark mode, and make a conscious effort to put your phone in another room before bed so you can make the most of an uninterrupted night’s sleep.
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