How to sleep well?
Believe it or not, sleep deprivation has a significant negative impact not only on your brain but also on your entire body.
Unfortunately, many people find it hard to achieve enough sleep. Lack of sleep is mostly observed among teenagers. The main reason for this is digital devices.
One survey found that one in every ten teenagers check their smartphone multiple times before bed.
If you can’t sleep well at night, it means that there’s something you need to adjust to your daily habits.
In this article, you’ll learn some of the digital detoxes to gain more sleep. This is not only for teenagers but also for adults.
7 Detox Rules to Sleep Well
1. Minimize cell phone usage before bedtime
The light from your smartphones stimulates your brain. This, in turn, makes you awake. Thus, you find it hard to get some sleep.
The basic effective advice is to minimize your screen use. Turn off your phones or gadgets at least two hours before bed.
2. Read books
Many teenagers or even adults indulge in social media before bed. As discussed above, this is not helpful.
The best thing you can do instead is to read books, practice mindfulness, or take a shower.
These traditional practices will improve your sleep at night.
3. Eliminate blue lights from any gadgets
Blue lights from your gadgets impair your sleepy feeling. In other words, if you are exposed to this light, it will be hard for you to fall asleep.
4. Turn off your phone
If you can’t turn off your phone, you can set it as “airplane mode.” By minimizing the noise, you’ll be able to sleep well.
5. Keep your phone out of your reach
Before going to sleep, put your phones in places out of your easy reach. Having near to your gadgets will make you get easily tempted to check it during bedtime. Placing your phone in the other corner of the room makes you less motivated to check it.
6. Define the importance of social media
Social media is one of the reasons why you keep on checking your gadgets at night. This is annoying.
But instead of giving too much leniency to yourself, determine the importance of your habit. Is Facebook more important than gaining enough sleep?
7. Treat yourself
To motivate yourself to follow these rules, you may need some type of reward. Why? Because your brain loves it.
Humans are motivated to do things if they see the potential reward for the behavior.
So every time you were able to sleep well (because you practice the rules), treat yourself.
Give yourself anything that makes you happy and satisfied. The rewards you get will boost the behavior recurrence. It will be most likely that you repeat these rules over and over again.
I’m a licensed psychometrician, author, and blogger. I’m currently working as a University instructor teaching psychology. I love writing and doing psychological research.