Balance your screen time at night

You probably know all about it. Your smartphone is charging, but you bring it with you into bed anyway to read a few emails or news or to scroll through your social feeds one more time – you procrastinate because you are not ready to sleep.

Maybe you are able to balance this, or maybe you are one of the many Danes who check their smartphone at night?

72% of Danes use their smartphone as an alarm clock – and this increases the risk of poor sleep quality.

Source: SmartSleep study conducted by the University of Copenhagen (2018)

There is a clear link between the use of smartphones at night and stress and headache.

Source: SmartSleep study conducted by the University of Copenhagen (2018)

5 great tips to balance your screen time at night

  • 1. Ban your smartphone from the bedroom and get an alarm clock

    With an alarm clock, you will not be disturbed unnecessarily during the night or be tempted to check your smartphone if you wake up.

    Source: Vidensråd for forebyggelse, søvn og sundhed (2017)

  • 2. Try to go to bed at the same time every night

    Get up and go to bed at the same time every day – including the weekend. This helps you balance your body clock and accustoms your body to feeling tired at the same time every night.

    Source: Vidensråd for forebyggelse, søvn og sundhed (2017)

  • 3. Avoid non-sleep-related activities in the bedroom

    It is a bad idea to work or answer emails in bed. The artificial screen light can significantly prevent you from falling asleep. The bed should only be used for sleep – with the exception of sex, of course.

    Source: Vidensråd for forebyggelse, søvn og sundhed (2017)

  • 4. Be physically active during the day

    Physical activity improves the quality of our sleep, although vigorous physical activity right before bedtime is not a good idea.

    Source: Vidensråd for forebyggelse, søvn og sundhed (2017)

  • 5. Make sure your bedroom is dark and not too hot

    Investing in blackout curtains and ensuring a cool temperature are a very good idea. The darker your surroundings are when you go to sleep, the deeper your sleep will be.

    Source: Vidensråd for forebyggelse, søvn og sundhed (2017)

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