Back to basics Winding down without screen time

By Timmi Aplin-Barrett

On the surface, this isn’t overly problematic. However, when you consider sleep science such as circadian rhythm and eye problems, using screens and devices to relax isn’t such a great idea after all.

Of course, this isn’t to say screens and devices are inherently bad - they’re not - it’s mostly to say we need to ensure mindfulness when using them and potentially decrease the amount we’re using them in the evenings.

What is Blue Light and Circadian Rhythm?

We hear a lot of talk about blue light and circadian rhythm but, actually, what are they and what does it all mean? Well, your circadian rhythm is the 24-hour cycle of hormones and chemicals in your body that help dictate when you sleep and when you’re awake.

This cycle of hormones works with the natural daylight - when the sun rises, your body produces something called cortisol to make you feel alert. When the sun goes down, the body produces melatonin to make you feel sleepy.

Interrupting this cycle with something like blue light can quickly throw your sleep schedule off kilter. But what is blue light?

Healthline says that most blue light actually comes from the sun. Things like fluorescent and incandescent light bulbs also produce blue light. Most of this is fairly harmless.

Devices such as phones, computers and flat screen TV’s (and more), also emit blue light. However, because we spend so much time each day looking at a variety of screens, some scientists believe we are doing damage to our eyes, not to mention interrupting the everimportant circadian rhythm.

According to the National Sleep Foundation, light exposure within two hours of bedtime can disrupt your sleep cycle.

“That’s because exposure to blue light at night stimulates your brain into thinking it’s earlier in the day. Your brain slows and stops its release of melatonin, making it harder to fall asleep,” says the National Sleep Foundation.

So, with all of that knowledge, it might be time to consider doing something else to relax in the evening after work instead of turning on the TV or scrolling mindlessly through your phone.

What can I do instead?

There are a wealth of things to do instead of resorting to screens.

Sure, screens and devices are a quick and easy, low effort method of relaxation, but not only do they interrupt your sleep, they encourage sedentary behaviors. So, what else can you do?

A book is always a good start. Although it can be hard to pick up a novel after some time without diving into one, the benefits of reading cannot be overstated.

Reading makes us better thinkers by improving our critical thinking and problem-solving skills, boosting our general and specific knowledge and developing our social and communication skills.

- According to the Centre for Adult Education (CAE).

Not only does it eliminate blue light, reading also positively impacts your brain.

According to the Centre for Adult Education (CAE), reading is a workout for the brain and can thereby help combat neurological conditions such as Alzheimer’s and dementia. “Reading makes us better thinkers by improving our critical thinking and problemsolving skills, boosting our general and specific knowledge and developing our social and communication skills,” CAE says.

If picking up a good book isn’t quite your style, consider something a little more hands-on. A craft such as knitting or crochet is a great way to keep your hands busy, your mind occupied and your eyes away from the screens. Not to mention, you get something cozy or cool afterwards. Remember, knitting and crochet isn’t just for grandmas - you can make anything once you pick up the basic skills. From blankets and hats to little creatures and interesting creations, the world is your oyster.

However, if, like many people, you find it difficult to pick up wool based skills, simply getting outside and breathing in the fresh air is excellent.

It may seem harder to get outside in the colder months but, because it gets darker faster, the stars and the amazing night sky are visible sooner.

You could consider getting into star gazing. Learning the constellations can be an interesting and valuable way to spend an hour or so.

If you’ve got a bit of spare money, you could invest in a little telescope and a warm jumper so you can head outside and turn your gaze to the stars.

There are a great deal more things to do other than staring at your screens. So, put down that phone, turn off the telly and find something more engaging, more beneficial and, honestly, more relaxing! CT