Sleep is the cornerstone of our vitality, cognition, and emotional resilience. It is the fuel that propels us towards sustainable performance. Yet in the modern world our sleep is often compromised by the constant stimulation of screens from our smartphones, TV or tablets. Relying on stimulants like caffeine, energy drinks and alcohol can be one way to keep keep up with the demands of our high-achieving lifestyles. In this blog post, we dive into the relationship between screen time, stimulants and sleep regularity.

What science says about fueling sleep regularity

1. Establishing a Calming Pre-Sleep Routine: By reducing stimulants, such as coffee, and limiting screen exposure before bed, you create an environment that supports relaxation and sleep [3]. This allows your mind and body to transition into a state of calm, preparing you for restful slumber.

2. Regulating Your Circadian Rhythm: By minimizing screen time and embracing dim lighting in the evening, you encourage your body’s internal clock by promoting a more synchronized sleep-wake cycle [1]. It also stimulates the release of sleep-regulating hormones [5].

3. Shortening Sleep Latency: Consuming caffeinated drinks or alcohol before bed can delay the onset of sleep, causing restlessness and difficulty falling asleep [4]. Making conscious choices can help you fall asleep quicker and improve sleep efficiency by reducing the time it takes for your mind and body to enter the restorative state of sleep.

4. Enhancing Sleep Quality: Reducing screen exposure will improve sleep quality [2] by allowing more profound periods of rest during your sleep. This will help with waking up feeling refreshed, energized, and ready to conquer your day.

5. Establishing Consistent Sleep Patterns: By sticking to regular bedtimes and wake-up times you reinforce your body’s internal clock promoting a harmonious balance between your fast-paced lifestyle and the restorative power of sleep [5].

Your turn!

Understanding how to unplug by limiting stimulants and screen time, you empower yourself to thrive in a world that often demands constant attention. Embrace the freedom that comes from disconnecting. By consciously choosing to prioritize your mental and emotional health, you lay the foundation for a more sustainable, fulfilling, and successful journey.

Further Reading:

1. L. Exelmans, J. Van den Bulck (2016) Social Science & Medicine Volume 148, January 2016, Pages 93-101. Bedtime mobile phone use and sleep in adults

2. M. Hysing, S. Pallesen, K. M. Stormark, R. Jakobsen, A. J Lundervold, B.Sivertsen. (2015). Sleep and use of electronic devices in adolescence: results from a large population-based study

3. S. E. Sanchez,C. Martinez, R. A. Oriol, D. Yanez, B.Castañeda,E. Sanchez, B.iGelaye,3 and M. A. Williams (2014) Sleep Quality, Sleep Patterns and Consumption of Energy Drinks and Other Caffeinated Beverages among Peruvian College Students

4. M. Sejbuk, I.Mirończuk-Chodakowska, A. M Witkowska (2022) Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors

5. C. Vasey,J. McBride, K. Penta (2021) Circadian Rhythm Dysregulation and Restoration: The Role of Melatonin