Using screens before bed WON’T affect your sleep… if you stick to less than an hour, experts say


The NHS advises multiple ways that people can use to try and improve their chances of a good night’s sleep.

Sleep at regular times

Keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine.

Most adults need between six and 9 hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule.

It is also important to try and wake up at the same time every day. While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.

Make sure you wind down

Winding down is a critical stage in preparing for bed. There are lots of ways to relax such as: 

A warm bath

  • Writing a to-do list for the next day to put your mind at ease
  • Relaxation exercises such as light yoga
  • Relaxation audio featuring a carefully narrated script, gentle hypnotic music and sound effects to relax you
  • Reading a book or listening to the radio or podcast relaxes the mind by distracting it
  • Avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices may have a negative effect on sleep 

Make your bedroom sleep-friendly

Experts claim there’s a strong association in people’s minds between sleep and the bedroom.

However, certain things weaken that association, such as TVs and other electronic gadgets, light, noise, and a bad mattress or bed.

Keep your bedroom just for sleep and sex (or masturbation). Unlike most vigorous physical activity, sex makes us sleepy. This has evolved in humans over thousands of years.

Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 18C and 24C.

Fit some thick curtains if you do not have any. If you’re disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.

Keep a sleep diary   

It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.

If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems.

A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine.