Turn off screens
This helps regulate melatonin and improves sleep quality.
What You'll Do
Turn off all screens 30 minutes before bed.
Scientific Basis
Avoiding any screens for at least 30 minutes before bedtime can increase sleep efficiency and reduce sleep latency via less melatonin suppression, improving mood through more restful sleep.
Silvani, M. I. (2022). The influence of blue light on sleep, performance and wellbeing: A systematic review. Peer-reviewed analysis.The Science of Impact
Improving sleep efficiency can lead to better overall health, reducing the risk of chronic conditions by up to 30%.
Better sleep quality is associated with improved mood and cognitive function, enhancing daily productivity.
Reducing screen time before bed can support melatonin regulation, which is crucial for maintaining circadian rhythms.
Pro Tips
Avoid screens for at least 30 minutes before bedtime.
Engage in relaxing activities such as reading or meditation during this time.
Consider using blue light filters on devices if screen use is unavoidable.