Welcome to Staying Well!

Trivia Question❓

Which country is reported to have the highest average number of hours spent on screens per day, contributing to widespread sleep disruption among adults?

Answer at the bottom of the newsletter

Creating a Tech-Free Bedroom for Deeper Sleep

For many of us, it’s common to wind down in bed with a smartphone, tablet, or laptop, often checking emails, scrolling through social media, or watching TV. While this may feel like a relaxing way to end the day, these devices can actually disrupt your sleep cycle, making it harder for you to fall asleep and get restful, rejuvenating sleep. The blue light emitted by screens interferes with the production of melatonin, the hormone that signals to your body it’s time to sleep. That’s why creating a tech-free bedroom could be one of the most effective strategies for improving your sleep quality and overall well-being.

A tech-free bedroom encourages a space that promotes restfulness and relaxation. The first step is to remove or limit electronic devices such as smartphones, computers, and televisions. By doing so, you create a physical and mental boundary between your work, entertainment, and sleep environments. This separation helps signal to your brain that the bedroom is a sanctuary for rest, not a place for productivity or screen time.

Removing screens from the bedroom, especially before bedtime, is crucial. The blue light emitted by these devices interferes with your circadian rhythm, making it harder for you to fall asleep and get quality rest. Research has shown that using electronic devices at night can delay sleep onset and decrease sleep duration. By putting away your devices at least an hour before bed, you give your body a chance to naturally wind down and prepare for sleep.

Instead of turning to your phone or TV, consider creating a calming bedtime routine. Reading a book, practicing gentle yoga or stretching, or engaging in a mindfulness meditation can help ease the transition from wakefulness to sleep. Light, calming activities like these signal to your body that it’s time to relax, making it easier to fall asleep and enjoy deeper, more restorative rest.

Additionally, opt for dim lighting in the evening. Harsh, bright lights can signal to your brain that it’s still daytime, hindering your body’s natural sleep signals. Consider using dimmable lights, Himalayan salt lamps, or even candles to create a soothing atmosphere. This allows your body to start winding down long before your head hits the pillow.

A tech-free bedroom isn’t just about sleep—it’s about creating an environment where relaxation and self-care are prioritized. By reducing distractions and fostering a calming atmosphere, you create a space that supports your well-being and mental health, helping you wake up feeling refreshed and ready to take on the day.

In a world that’s always on, committing to a tech-free bedroom can be a powerful act of self-care, setting the stage for better sleep, improved mood, and overall health. Your body and mind deserve a space where rest and relaxation come first.

Yours in Health,

Susan Williams

💡 Answer to Trivia Question:

The Philippines. Studies show that adults in the Philippines spend an average of over 10 hours per day on digital devices.

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