How do you wind down at the end of the day? For many, the answer involves scrolling through social media, catching up on emails, or binge-watching a show. While it feels relaxing, this pre-screen time is secretly sabotaging your sleep quality and, consequently, your overall health. Creating an "unplugged hour" before bed is a simple lifestyle shift with profound benefits.
The primary culprit is the blue light emitted from our devices. This light suppresses the production of melatonin, the hormone that regulates our sleep-wake cycle. Staring at a screen tells your brain it’s still daytime, making it harder to fall asleep and reducing the quality of your rest. This leads to a cycle of morning grogginess, daytime irritability, and poor focus.
Reclaiming your sleep is easier than you think. Start by setting a digital curfew for yourself—aim to power down all screens at least 60 minutes before you want to be asleep. Replace that time with calming, analog activities. Try reading a physical book, practicing gentle stretching or yoga, writing in a journal, or listening to calming music or a podcast. Keep your phone out of the bedroom to avoid the temptation of a late-night check. By giving your brain a true signal that the day is over, you’ll fall asleep faster and enjoy a deeper, more restorative night’s sleep, setting you up for a more energetic and productive tomorrow.
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