Limit Screen Exposure Before Bed to Maintain Energy

Jakarta (ANTARA) – Avoiding electronic devices for 30 to 60 minutes before bed can help improve the quality of rest and maintain energy levels the following day.

Reducing screen exposure before bedtime can help the body prepare for rest.

Naturopathic doctor Daniel Kellman, ND, FABNO, IFMCP, explained that light from mobile phones, tablets and televisions can suppress the production of melatonin, the hormone that signals to the brain that it is time to sleep.

“Exposure to light from tablets, mobile phones and televisions can suppress melatonin release. When melatonin production is inhibited near bedtime, the transition to sleep takes longer and the quality of rest can be disrupted,” Kellman said, as quoted by Eating Well on Wednesday (4 November).

He therefore advised people to stop using electronic devices around 30 to 60 minutes before bed, allowing melatonin levels to rise naturally.

As well as affecting melatonin production, using screens at night can keep the brain active. Exposure to news, social media and work messages can trigger a stress response, making it harder to calm the mind.

Psychologist Nicole Andreoli, PhD, said emotionally charged content—including anxiety-inducing posts, news, text messages and the habit of comparing oneself with others—can affect a person’s psychological state before sleep.

She said making the period before bed part of a more regular routine could help improve rest and energy the following day.

Psychologist Matt Glowiak, PhD, LCPC, CAADC, also recommended writing a brief journal entry before bed. People can note tasks they need to complete the next day, things on their mind and issues that can be put off.

This can help reduce the habit of repeatedly dwelling on problems before falling asleep.

In addition to reducing screen use, people are advised to keep a consistent sleep schedule, exercise regularly and get exposure to sunlight in the morning.

Kellman also cautioned that alcohol consumption should be monitored. Although it may help someone fall asleep more quickly, alcohol can reduce sleep quality and leave the body feeling unrested upon waking.