fitness & health
Share icon

Share

It can take 60% longer to get to sleep if you use your phone before bed

Published 17:12 15 Mar 2019 GMT

JOE
It can take 60% longer to get to sleep if you use your phone before bed

Homefitness & health

Using your phone before bed can make it extremely difficult to nod off

The artificial light from electronic devices wreaks havoc with your circadian rhythm - the body's natural sleep cycle. For World Sleep Day, we put together our top five tips for improving your sleep quality and duration.

1. Dim the lights

  • Switch off your devices at least an hour before bed as unnatural light disrupts your circadian rhythm
  • This means it can take up to 60% longer to fall asleep

2. Cut down on caffeine

  • Stick to a 400mg limit - roughly 2-3 Americanos
  • Cut out coffee and energy drinks after 5pm
  • Caffeine releases adrenaline, and this can keep you awake at night

3. Tidy your room

  • A messy bedroom often leads to poor sleep, so keep your room clean
  • Aim for a temperature of 18°c
  • And reduce noise levels by turning off your TV and shutting your windows

4. Avoid large meals

  • These can make you uncomfortable
  • A smaller snack will satisfy your tastebuds without sitting as heavily in your stomach

5. Write a list

  • Relax your mind before bed by writing down tasks you have completed that day

Explore more on these topics:

Fitness and Health

Sleep

It can take 60% longer to get to sleep if you use your phone before bed