Reduce screen exposure
This helps improve sleep quality by reducing melatonin suppression.
What You'll Do
Limit screen time 1 hour before bed.
Scientific Basis
Capping screen exposure at least 1 hour before sleep reduces light-induced melatonin suppression, thereby decreasing sleep latency by ~38% and lifting mood through smoother sleep onset.
Silvani, M. I. (2022). The influence of blue light on sleep, performance and wellbeing: A systematic review.The Science of Impact
Earlier sleep onset can improve emotional regulation, reducing anxiety levels by 20%.
Improved sleep quality can enhance cognitive function, with studies showing a 30% increase in alertness the following day.
Reduced sleep latency can lead to longer sleep duration, which is associated with a 25% decrease in the risk of chronic health issues.
Pro Tips
Limit screen exposure to 1 hour before bedtime.
Engage in relaxing activities such as reading or meditation for at least 30 minutes before sleep.
Use blue light filters on devices if screen use is necessary in the evening.