Getting better sleep is crucial for overall health and well-being, especially for young people, like you!  If you don’t get enough sleep notice how it is hard to concentrate, it makes you grumpy and you don’t feel like doing much.  Perhaps it gets you into trouble at school and with people at home?

Here are some tips to improve sleep by adjusting the use of electronic devices and implementing blue light filters on smartphones:

 

• Establish a bedtime routine: Create a consistent schedule by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.  This is not always easy be try your best, especially on school nights!  Late nights are best on Friday and Saturday if you must! 😊

 

• Get off that phone or Xbox! 😊: Avoid using devices such as smartphones, tablets, gmaes consoles and computers at least an hour before going to bed. The bright light emitted by these devices can suppress the release of melatonin, a hormone that helps regulate sleep.  Does gamer rage help you sleep! 😊

 

• Activate the blue light filter: Most smartphones have a built-in blue light filter or a night mode feature. Enable this function to reduce the amount of blue light emitted by the screen. Blue light can interfere with your sleep by tricking your brain into thinking it's daytime.  An easy win for a better sleep!

 

• Use apps or software for blue light filtering if you don’t have it: If your device doesn't have a built-in blue light filter, you can download apps or install software that automatically adjusts the colour temperature of your screen, reducing blue light emission. Examples include flux, Twilight, and Night Shift on Apple devices.

 

• Dim the screen brightness: Lower the brightness of your device's screen to a comfortable level, especially when you're in a dark environment. Bright screens can strain your eyes and make it harder to fall asleep.

 

• Create a sleep-friendly environment: Make your bedroom conducive to sleep. Keep the room cool, dark, and quiet.  White noise can block out any disturbances and there are apps for this.  Also, relaxing sounds like the beach, rain on a tent, the rainforest can be really relaxing.  Many are free on smart phones or Alexa devices.  Try it…

 

• Read a book or engage in relaxing activities: Instead of using electronic devices before bed, opt for activities that promote relaxation. Reading a book, listening to calming music, taking a warm bath, or practicing mindfulness exercises can help prepare your mind and body for sleep.  There are lots of free mindfulness exercise online and in apps.  Have a look!

 

• Avoid caffeine and stimulating substances: Limit the intake of caffeinated drinks like coffee, tea, and energy drinks, especially in the evening. These substances can interfere with your ability to fall asleep.  Red Bulls are a no no! 

 

• Exercise regularly: Engage in regular physical activity during the day. Exercise can help promote better sleep by reducing stress levels and increasing tiredness at night. However, avoid intense exercise too close to bedtime, as it can have an energizing effect.

 

• Put down the device and get outside: Get exposure to natural light during the day, especially in the morning. This helps regulate your body's internal clock and promotes a healthy sleep-wake cycle.

 

By implementing these tips and making adjustments to your electronic device use, you can improve the quality of your sleep and wake up feeling more refreshed. Remember, establishing healthy sleep habits is essential for your overall well-being and productivity.  Smart phones and gaming just before bed seriously don’t help!  Honestly, google it and look at the research!