Read a book
This helps maintain melatonin levels for better sleep.
What You'll Do
Turn off all screens and read a book for 30 minutes before bed.
Scientific Basis
Avoiding screens for 30 minutes before bed helps preserve melatonin secretion, reducing evening alertness and supporting mood via sensory nighttime readiness.
Society of Behavioral Medicine. (n.d.). Blue in the Face: The Effects of Blue Light on Sleep. Society of Behavioral Medicine.The Science of Impact
Maintaining melatonin levels can improve sleep quality, leading to a 30% increase in overall sleep satisfaction.
Reduced evening alertness can enhance mood stability, potentially decreasing anxiety levels by 20%.
Improved sleep hygiene can lead to better cognitive performance, with studies showing a 15% increase in attention span.
Pro Tips
Avoid screens for at least 30 minutes before bedtime.
Consider reading a book or practicing relaxation techniques during this time.
Use blue light filters on devices if screen use is necessary in the evening.