It’s generally recommended to stop using your phone at least 30 to 60 minutes before going to bed.
This is because phones, tablets, and other electronic devices emit blue light, which can interfere with the production of melatonin — the hormone responsible for regulating sleep. Exposure to blue light in the evening can disrupt your circadian rhythm, making it harder to fall asleep and reducing sleep quality.
Here are some helpful tips for winding down before bed:
– **Set a screen curfew:** Power down electronic devices 1 hour before bed.
– **Use a blue light filter:** If you must use your phone, turn on “Night Shift” (iOS) or “Night Mode” (Android) to reduce blue light exposure.
– **Establish a relaxing bedtime routine:** Read a physical book, meditate, journal, or take a warm bath to signal your body that it’s time to sleep.
By reducing screen time before bed, you’re more likely to fall asleep faster, enjoy deeper sleep, and wake up feeling more refreshed.
