to have a good night
Scrolling on your phone and sleeping well is possible
Texting or watching videos before bed doesn’t have to cause insomnia. Sufficient light during the day limits the damage.
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Lauren Cavin-Hostettler
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Sufficient light during the day can limit the damage, even if you have spent time in front of screens before going to bed.
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Hanging out on Instagram, watching a series or checking your emails before bed… These are activities that stimulate the brain. They can delay sleep and alter the quality of sleep.
It is recommended to stop using electronic devices an hour or two before sleeping, but this advice is not often applied. In her latest book “Hello Sleep”, released in February, Jade Wu, an American specialist in behavioral sleep medicine, explains that looking at screens in the evening does not necessarily cause insomnia. She gives some advice to sleep well even if we scrolled on his phone before going to bed.
1. Fill up on daylight
According to Jade Wu, it only takes a few changes to our daytime routine to avoid totally disrupting her sleep schedule. “The more light you have during the day, the less your screens can disturb you,” she says. During the day, the body fills up with melatonin, the hormone that regulates sleep. In the evening and during the night, when the light decreases, the brain releases melatonin, which causes a feeling of drowsiness. “Melatonin is a hormone that tells the body when it’s time to sleep and naturally responds to the amount of light in the environment,” says Dr. Wu.
If you spend time outside during the day, read a novel on a tablet in bed won’t disturb your sleep because the amount of light you are exposed to is very different in the two situations. If working indoors, the specialist recommends sitting near a window, leaving the house for a walk and using bright lighting at your desk.
2. Soft lighting for the end of the day
A few hours before going to bed, it is preferable to favor a subdued light conducive to sleep. Indeed, being surrounded by lights – daylight or artificial – the brain thinks it is daytime, which keeps you alert and awake. “Earlier in the evening, briefly expose yourself to light so your body is ready to recognize contrast later in the evening when there is less light,” Dr. Wu advises. Looking at screens (phone or television) in the dark will therefore not be negative for reaching the arms of Morpheus.
3. Choose what to watch
“Be careful how you use your screens,” warns Jade Wu. “The content of what you do on your screens can be just as important as light exposure.” Watching a detective series that makes your heart beat faster, a football match that makes you nervous or reading a novel that requires concentration does not have the same consequences on sleep. Compelling, enjoyable, or thought-provoking content is important for relaxing the brain. “People often think they should opt for boring activities to fall asleep, but boredom can actually frustrate and excite your brain,” warns the specialist.
4. Do not multiply screens
Texting while watching a show and surfing TikTok is not recommended. Using multiple screens at once can not only flood your eyes with excess light, which suppresses melatonin, but also keep the brain in a hyperstimulated state. According to Dr. Wu, multitasking makes it harder to achieve the calm, relaxed state needed for sleep. “Be content with one screen,” she repeats.