TURN OFF THE TECH

Do you use your phone in bed, or watch TV to force

yourself to go to sleep? These activities may be fun at
the moment, but in the long run, they can lead to some
damaging effects. Read on to see how YOU can avoid
them.

30 MINUTES - QUIET AND

1 HOUR COOL
Limit exposure to monitors from
Keep the bedroom quiet and
30 minutes up to 1 hour before
cool, to allow your body to
bedtime. This will help your mind
calm down and begin the fall into a deep state.
process of producing melatonin.

AVOID IT ELIMINATE
Just remove all electronic
Try to manage your time and
devices from the bedroom.
use less light for evening
If this isn't possible,
activities, while avoiding any
designate areas of the
sort of bright light altogether.
room for using them.

CLEAN READ!
It helps to establish a
predictable routine before
Clear homework and other
bed. Certain activities, such
study materials away from
as reading helps put people
the sleeping area.
in a sleepy mood by allowing
them to unwind and destress.

FILTERS
Apps that add filters to get rid of the blue light emitting
from electronics will help night owls immensely. Some
examples of these are F.lux for MacBook and Windows
users, the Night Shift' mode for iPhone users, Twilight,
Midnight, and Dimly for Android users. 

Source: “Modern Technology and Sleep.” Social Wellness | Student Health and Counseling Services,
shcs.ucdavis.edu/blog/archive/healthy-habits/modern-technology-and-sleep.