Turn Off Devices 30 Minutes Before Bed

turn-off-devices-bed

Try this today

• Avoid bright screens two to three hours before bedtime. You don’t need to turn off your devices yet — just check the settings and reduce the brightness.
• Thirty minutes before bedtime, shut down all devices.
• Use red-spectrum bulbs for night lights: This light is less likely to interrupt the body’s natural rhythms, research suggests.

Why

“Because of its wavelength, blue light disrupts healthy sleep,” says Phillip Yuhas, an assistant professor at the Ohio State University College of Optometry. When you look at a bright screen, certain cells send a message to your brain’s clock, setting it for daytime-level alertness — and waking you up. This stops the body’s release of melatonin, the hormone that regulates your body’s internal clock.