Silence Your Screens

Sleep experts recommend turning off all devices that emit blue light (TV, laptop, smartphone) at least 60 minutes before bed.

Why: Researchers have found a link between the light put out by such devices and hormones that affect the sleep-wake cycle.

You can read more on sleep and blue light in this Scientific American article.

In today's connected world, turning off devices can have many health benefits beyond setting up for better sleep, including better focus and the ability to truly be present and communicate with others.

Here are common thoughts that may come up when you consider the habit of turning off or putting away devices:

“I didn’t know it mattered.”

• Now that you know, schedule time to wind down without your devices and get better sleep. When you do, give yourself credit for making the better choice for your health.
• Read up on blue light and sleep in the article, above, and identify your top three reasons for choosing this habit.

“I’m used to doing it my way.”

• Plug your TV into an electrical outlet timer.
• Set a gentle recurring alert in your smartphone to remind you to power down. Try using a soothing chime sound.
• In the morning, don’t check your phone until you get out of bed, or better yet, out of the bedroom. This will train you that your bed is not the place for devices.

“We watch TV/use our computers in the bedroom together.”

• Ask your partner or family to do a 30-day challenge with you to support sleep health together. Try committing to using devices only in other rooms and having a stop time.
• Use earplugs and an eye mask.

“I wanted to but...my favorite show came on.”

• Write out your device shut-down plan in the morning and share it with a friend. Have your friend follow up with you the next day.
• DVR your favorite evening or late-night shows and schedule time to watch during the week so you don’t feel like you're missing out.

Pro tips

If this habit seems hard, try it in smaller steps.

• If you can’t take your TV out of the bedroom, cover it anytime you are not using it for 30 days and notice how your patterns change.
• Move your cell phone charger across the room so you can’t reach your phone from your bed.
• Start with 30 minutes of no-screen time before bed if 60 minutes feels like too big of a step.
• If you can’t silence screens completely, take advantage of the “Sleep” and “Night Shift” settings to emit less light.