One of my top rules for sleep coaching clients is no screen time at least 30 minutes before bed (ideally 1 hour). We all know this to be true but when it comes to implementing the rule for yourself it can be super challenging. The screen habits are deeply engrained and hard to kick!
A large study found that "higher electronic media consumption was strongly linked to poor overall sleep quality, including worsening bedtime resistance, sleep anxiety, and daytime sleepiness." We know that it's true, but we've got into very bad habits that are hard to break.
A simple way to get started is to set your alarm at the time you aim to turn of the screens. That helps you to remember and be strict with yourself. Secondly, write down each day what time you turned off screens and about your sleep time and sleep quality. It helps a) to be accountable and b) to see patterns emerging.
You also need to find something else to do. To help you and my sleep coaching clients, I've listed 50 ways to fill your evenings without screens!
Try it for at least 10 days in a row to see if it makes any difference.
50 things to do without screens before bed
What has worked for you to avoid screens in the evening?
How long can you go without screens before going to bed?
Do you find you sleep better when you avoid screens before bed?
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