Using a screen before you go to bed can stop you from falling asleep quickly.

Your phone or tablet gives out blue light, which makes your brain work more. And at bedtime you want your brain to calm down.

But for a lot of people, looking at their phone is the last thing they do before they go to sleep.

For others you end up gaming later than you meant to, and you go straight from your game to your bed, with your brain still buzzing.

So how can you reduce your screentime before bed? It’s not always about not using screentime. It’s also about what you are using the screens for.

Get Into A Routine

Having a routine before you go to bed can help take away any worries or excitement before you sleep. Your body and mind will begin to relax as you go through the routine. Just make sure that you stop looking at screens before you start. So, turn on any alarm you need to first!

Sound Not Pictures

If you need something to distract you before you fall asleep, listen to a calming song or a podcast, instead of watching video. Listening to something can help reduce your heart rate. But a video does the opposite, waking your brain up.

Read A Book

Reading will calm your brain. It takes your mind off what you are thinking about. And it can get rid of stress. It will also help you feel more creative when you wake up after a good night’s sleep.

Leave Your Phone In The Other Room

Yep, it’s that simple. Try leaving your phone or tablet in another room in your house before you go to get ready for bed. By the time you remember and reach for it, you’ll be tucked up in bed.

Or you could turn it off, to stop you quickly checking it.

And is there really anything you are going to do on your phone that can’t wait until the morning?