Make Your Bedroom Tech Free
Hands up, how many of us are guilty of a late-night scroll through Instagram or falling asleep amidst a Netflix binge? Our smartphones, laptops, tablets and TVs all emit blue light which affects out circadian rhythm, making it harder for us to get a good night’s sleep – that’s why we’re loving the growing trend of creating a tech-free bedroom for the future.
It is estimated that 89% of adults and 75% of children have at least one electronic device in their bedrooms, despite research showing that having a smartphone in the bedroom at bedtime reduces sleep by an average of 54 minutes a night.
Experts say that social media use in the 30 minutes before bed is linked with disturbed sleep: it contributes to a racing mind triggering feelings of anxiety, restlessness and fear of missing out. Try putting your phone down early and fixing yourself a nice night time routine: wash your face, brush your teeth, pack your bag for tomorrow and prep a healthy lunch for the next day (take a look at our healthy packed lunch guide, we all know kids’ lunches are just as tasty as grown ups’!)
To reduce temptation, remove your smartphone from your bedroom completely, charge it in the hallway or living room – that way you can’t roll over and check it first thing in the morning. Instead, it actually becomes an incentive to get out of bed in the morning – win-win! If this is too big of a step, try charging your phone away from your bed, out of sight, mind and reach. Instead, keep a few of your favourite books on your bedside table to read if you’re struggling to get to sleep.
Removing your phone will also help you wake up slowly and gradually, instead of immediately putting your brain into high alert. Waiting just half an hour until you’re washed, dressed and have had some breakfast will make no difference to the people on the other end of those notifications, but a world of it to you.
Another tech-free trend is removing televisions from the bedroom, but many people struggle to sleep without the low rumble of late night TV in the background. Some may think it helps them nod off, but it could be less helpful than they think as the blue light emitted by the TV keeps viewers awake and engaged. Instead, why not try a noise machine, they project background noise to help lull you to sleep without the visual distraction of the television.
Poor sleep quality, insomnia and lack of sleep are the reason you hit that mid-day slump and just can’t concentrate without a small pick-me-up. This can lead to your eyes drooping in your morning meeting, the urge to nap at the desk and feeling you like you don’t have energy for your usual activites. Sleep is one of the most important parts of a healthy lifestyle for our physical and mental wellbeing; which is why banishing technology from your bedroom is a step in the right direction towards that ever elusive ‘good night’s sleep’.