The Importance of Breaking Bad Habits

8. Screen Time at Bedtime

Light helps us stay awake and alert. At night, it makes falling and staying asleep difficult. Late light suppresses the production of the sleep hormone melatonin and disrupts the circadian system that governs sleep-wake cycles. According to research published in the Journal of Clinical Endocrinology & Metabolism, exposure to room light in the evening lowers melatonin production by 85 percent compared to dim light. The Sleep to Live Institute recommends turning off blue light sources such as computers, smartphones, tablets, and TVs at least 30 minutes before bed. Try reading a traditional book under soft, red, or amber lighting. Research from Harvard suggests that reading a traditional book at night promotes relaxation while e-books inhibit restfulness, though other studies indicate both reading sources are suitable.