By – Temitope Ojo

Sleep is essential to human health, well-being, and daily functioning, impacting, not only the individual’s mental and physical health but, also society.

However, technological advances, increased standards of living, and professional demands have transformed many homes to become media-rich, containing multiple electronic devices including portable smartphones, televisions, tablet devices, and computers, making it convenient to use at least one form of electronic device in bed.

Technology in the bedroom is a growing problem affecting people of all ages.
To foster a technology-free sleep environment, here are some tips to help you transition to, and make the most of, this change.

Find a spot outside the bedroom where you can park all of your electronics during the night.

Develop a new bedtime routine: For children and adults, a steady routine can reinforce healthy habits, so design a fresh bedtime routine that doesn’t involve having the TV on or checking your messages. Instead, include practical steps, like putting on pyjamas, and relaxing, like stretching or reading in dim light.
Don’t work in bed. Minimise the urge to bring technology into bed with you.

Have a consistent deadline for when you’re going to shut down your electronics, and when you’re going to turn off the lights to fall asleep. Having a firm “screens off” time keeps you from staying up to check just one more email or watch one more episode. It also helps you get used to a set period without screen time, and promotes a regular sleep schedule.

If you use your phone as an alarm, a basic alarm clock can take its place and make sure you wake up on time. Most alarm clocks have settings for low brightness to help keep your bedroom dark.

Even if you can’t get all the devices out of your bedroom, try to keep out as many as you can. As best as possible, avoid using electronics for an hour or more before you plan to go to bed.

Put electronics in aeroplane mode and turn off notifications so that you aren’t bothered by constant vibrations or flashing lights.

If you find yourself awake during the night, give yourself time to fall back asleep and try not to immediately check your phone, even if it’s just to see the time. Looking at your phone or tablet can create light exposure and trigger your mind to a waking state that may prevent you from getting back to bed.

Light from electronics can affect your sleep, and turning down your screen’s brightness to the lowest setting may cut down on its impact