Counsels on Wellness

Counsel #18 — Tech-Free Bedtime

Picture: Counsel #18 — Tech-Free Bedtime CWe 202.1

While watching your favorite show or playing a video game may seem like a relaxing way to unwind before bed, using electronic devices before going to bed can significantly impact sleep quality. Smartphones, laptops, TVs, and tablets emit blue light, which tricks the brain into believing it’s still daytime. This blue light delays the release of melatonin, the hormone essential for sleep. CWe 202.2

In addition, electronic content can be highly stimulating, especially if it’s violent, emotional, or graphic. Viewing such material before bed can make it harder to fall and stay asleep. To improve sleep quality, consider turning off devices at least an hour before bed and setting boundaries around evening screen time. Doing so not only helps you fall asleep more easily but also increases the amount of restorative NREM (Non-Rapid Eye Movement) sleep you get. Small changes in device usage can make a big difference in overall sleep health.^[236] CWe 202.3

“Peace I leave with you; My peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.” John 14:27 NIV CWe 202.4

““Would it not be better, therefore, to break up this habit of turning night into day, and the fresh hours of morning into night?” Ellen White in The Youth’s Instructor, January 28, 1897 CWe 202.5

Reflect: What does your nighttime routine consist of? If it includes using electronics, consider instead reading a devotional or journaling for better sleep. CWe 202.6