You have heard this before and I know, getting enough sleep is easier said than done…you only have 3 more episodes of that show on Netflix or you’re busy scrolling through Facebook or Twitter. I am unfortunately also guilty of staying up way later than I should because…just one more episode then I’ll go to bed. I have a bad habit of doing this despite knowing how I will feel the next morning. I just find it hard to put my phone down sometimes or turn off the show. But, you need your sleep!

There are so many studies that have proved getting between 6-8 hours of sleep can improve things like alertness, attention span and memorization skills. Sleep can drastically affect your mood and even your physical health! Your body needs the time to rest and refuel. This, however, is difficult with your phone right there but, that phone can be causing more problems than just distracting you from sleeping.

According to the National Sleep Foundation, technology can be causing insomnia in younger populations through the blue light effect. Our devices, like phones and tablets, give off an artificial blue light that may suppress the body’s ability to release melatonin, which is the hormone that helps you sleep. This can affect your internal clock that lets you know when it is time to sleep and time to wake up. When you stay up at night looking at your phone, this can make sleep even more difficult and waking up even worse.

When you are sleep deprived, it can cause problems with school, work and even your relationships. Sometimes, I notice I didn’t sleep well when I wake up with dark circles under my eyes and I can’t seem to focus. I seem to get a stuffy or runny nose and I have no energy because sleep helps your body fight off germs. Getting little sleep also takes a mental toll. I am irritable and overall in a bad mood. I don’t feel the best about myself and don’t do well at the tasks I need to accomplish that day. But sleeping can help change all of that, just by putting down my phone!

And I know, it is hard to put your phone or tablet down before bed, but it will help you sleep better! Limiting your screen time before bed or not using a screen before bed can help you fall asleep faster and improve the quality of your sleep. So, you can wake up in the morning ready for the day! Some other things that you can do before bed is read a book or journal. This can also help you relax and reflect on your day and prepare you to sleep. I know it will be hard to put your phone down at night, but isn’t worth it for a good day? You can always catch up on Netflix later!

Do you notice your day is worse after a night of little to no sleep? What are some other ways to relax before bed that don’t involve a screen?