5 Tips to Keep Your Screen from Ruining Your Sleep

By: Marianna Kovitch, DMD, DABDSM

Your sleep impacts every aspect of your health and daily life. Providing a suitable environment to get the best sleep possible is key to maximizing the benefits of a good night’s sleep and minimizing the damage done by the lack thereof. Electronic devices emit an artificial blue light that can suppress the release of melatonin, your sleep-inducing hormone. This can interfere with your body’s natural clock making it more difficult for you to fall asleep. Limiting screen time before bed can help you fall asleep faster and improve your sleep quality.

5 tips to not let your screen time ruin your sleep.

• Turn off the TV before falling asleep. This is the easiest measure you can take to protect your rest. This way, the TV can no longer be a distraction once you’ve actually shut your eyes and start falling asleep. If you want to leave the TV on while in bed, use your TV’s sleep timer setting to turn off automatically after a few minutes.

• Swap out the TV/screen for some music. Studies have shown that listening to music before and during sleep can have a positive effect on sleep quality. A soothing, somewhat monotone album can actually act as white noise, improving instead of disrupting your sleep. There are several apps available on your phone to provide white noise and calming music.

• Read a book instead of using electronics. Pick up a printed book, magazine or newspaper in the evening to give your mind a chance to wind down without introducing the negative effects of blue light.

• Consider a blue-light filter or glasses. If you must use an electronic device before bed, there are blue light filters available. These filters fit over your screen and can be purchased to reduce the amount of emitted blue light, lessening exposure.

• Set a curfew 30-45 minutes before bedtime. Check your phone, iPad and any other electronic device and then PUT THEM DOWN until the next day.

Dr. Marianna Kovitch is a diplomate of the American Board of Dental Sleep Medicine Dr. Kovitch completed her Doctorate of Dental Medicine from the Medical College of Georgia after earning her Bachelor of Science degree with honors in Chemistry and recognition in research publication in biochemistry from Georgia State University. Dr. Kovitch has been an active board member of the Academy of General Dentistry since 2013 and has been a contributor to the development of dentistry excellence in Georgia.

Details: Marianna Kovitch, DMD, DABDSM • Atlanta Smiles • www.GoodNightSleepGA.com • 404.262.7733