Research shows that bright light, loud sounds, and anything that keeps our brains busy and wanting more prevents the melatonin production we need to fall fast asleep and stay asleep. Yes, blue light filters are an option on our devices, but even with the filters on just being on the device scrolling or watching a movie keeps our brains awake. We as humans seek entertainment, but we have a hard time snapping out of the adrenaline mode and winding down. In order to fall asleep in a timely manner, we need to help our brains shift gears and slow down with plenty of time to truly relax before sleep. Try to set an alarm for 2 HOURS BEFORE BED, until it becomes a routine. When the timer goes off, PUT YOUR DEVICES DOWN. Replace that time you would normally spend on your device doing something that relaxes you. Take a mindful bath, reading a book by yourself or as a family, journal, drink a cup of caffeine-free tea and sit in your happy spot, yoga or meditation. This challenge is good for adults and for kids. Although there might be resistance at first, the benefits will become obvious and screentime will start to mean something different. Find your happy routine!
*For additional tips for good sleep, see my 9 SLEEP WELL TIPS FOR KIDS blog post and my 20 TIPS FOR GOOD SLEEP blog post.
