Unplug and Reset for Healthier Sleep

Kathryn J. Raths LLC photo

Some of my best writing is created in the late nighttime hours, and, just like many others, I need to prioritize my self-care and include time to unplug from technology as part of my bedtime routine.

I am not devaluing technology. I appreciate the wealth of information at my fingertips, but I am also grateful for a good night’s sleep. And, if too much of one is negatively affecting the other, then alignment is necessary; balance must be achieved to create a healthier life. As a norm, technology doesn't help with insomnia. 

Mostly, I can set my phone down before I go to bed and leave it alone. Anyone in my immediate circle knows my home phone number; therefore, they can call my home if there is an emergency. It is not my goal to check social media in the middle of the night, but when I can’t sleep, I like to surf the net or write. When I do this, I leave my bedroom to avoid distracting my significant other from sleeping, but the reality is that stimulating my brain in the middle of the night isn't healthy. If your nighttime routine is interrupted by the distraction of technology, be sure to use the light filters on your devices so your natural melatonin isn't negatively affected. 

Besides unplugging, I like to unwind from the day by sitting in my massage chair as often as possible to relieve tension before crawling beneath the covers. Ideally, I love to meditate, too; however, it's a rare occasion when I successfully embrace it in my routine. But when I do, it sets the stage for a celestial night’s sleep.

When I’m conscientious about my sleep, I do not drink water and/or caffeine in the evening hours; otherwise, my sleep is interrupted several times by bathroom breaks or tossing and turning from caffeine.

This may seem basic, but it has been helpful to me. Sleep is critical to our mental and physical well-being. Without setting the intent to protect our sleeping hours, the head continues to perpetuate thoughts, and the body stays stimulated. 

What are your thoughts about sleep? Do you unplug at a certain hour? What else is involved in your bedtime routine? Let me know what works for you. Check out the Sleep Health Foundation for more information on technology and sleep.