IN the modern world, bedrooms have transformed from restful sanctuaries into 24-hour entertainment hubs.
Smartphones, tablets, and TVs have invaded what should be a space for rest, relaxation, and intimacy.
The result? Poor sleep, increased stress, and declining mental well-being.
Research shows that the blue light emitted by screens disrupts the body’s natural sleep cycle by suppressing melatonin, the hormone that signals it’s time to sleep.
Late-night scrolling tricks the brain into thinking it’s still daytime, leading to difficulties falling asleep and waking up refreshed.
Good sleep is essential for restoring emotional balance, building resilience, and maintaining focus. Yet, for many, breaking the cycle of screen dependence feels overwhelming.
Here, Dr EDDIE MURPHY, Clinical Psychologist and Associate Professor at UCD School of Psychology and our 40 Day Health Challenge coach, outlines the science behind sleep disruption, its impact on mental health, and offers his top ten strategies for getting great Z Z Z s.
LET’S face it, bedrooms are for three things: rest, sleep, and sex!
It’s not a place for scrolling through social media, binge-watching Netflix, or getting sucked into the latest Twitter storm.
But here’s the thing: in the age of screens, many of us have made our bedrooms 24-hour entertainment hubs — and it’s ruining our sleep.
So, let me say it loud and clear: leave your phone outside.
Now, I know what you’re thinking, ‘But what if I miss that one important message or can’t find my way to sleep without my late-night Instagram scroll?’
Trust me, it’s not worth it. As a clinical psychologist, I’ve seen first-hand how screen time wreaks havoc on our sleep and, consequently, our mental well-being.
But don’t panic just yet, I’ve got your back. Let’s talk about the science, the psychological impact, and the best tips for reclaiming your bedroom for what it’s truly meant for.
It’s no secret that our gadgets have become our constant companions, even in the bedroom. But the problem isn’t just the addictive scrolling.
It’s the light. Specifically, the blue light emitted by your phone, tablet, or laptop — and yes, even your TV — that messes with your body’s natural sleep rhythm.
You see, blue light suppresses melatonin, the hormone that tells your brain it’s time to sleep.
So, when you’re on your phone at midnight, your brain is tricked into thinking it’s still daytime. The result?
You struggle to fall asleep, toss and turn, or wake up feeling like you’ve had a dreadful night’s rest.
Over time, this chronic sleep deprivation can impact your mental health, leaving you feeling anxious, moody, and stressed.
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Sleep isn’t just important, it’s a cornerstone of good mental health.
Think of it like charging your phone. If you don’t let it recharge, it’ll die.
The same goes for your brain. A good night’s sleep restores your mental and emotional reserves, helps you manage stress, and improves your ability to focus the next day.
Without enough sleep, your mental resilience takes a hit, and you’re more vulnerable to things like anxiety, depression, and even burnout.
So, how do you break the cycle and make your bedroom a true sanctuary for rest and relaxation?
Simple. Start by leaving your phone outside the door.
Here’s ten simple ways to do that and then get a good night’s sleep…
CREATE a tech-free zone: Designate your bedroom as a no-screen zone. Make it a habit to leave your phone, tablet, or laptop outside. If you can’t imagine being without it, at least turn it off or put it on “Do Not Disturb” mode.
SET a screen curfew: Set an alarm to remind yourself when it’s time to turn off all devices. Aim for at least 30 minutes before bed. Use this time to unwind with a book, take a bath, or have a conversation with your partner (remember them?).
USE an old-fashioned alarm clock: Relying on your phone as an alarm keeps you tethered to it. Switch to a traditional alarm clock and leave the phone in another room – trust me, your sleep will thank you.
MAKE your bedroom a screen-free sanctuary: Keep your bedroom calm, quiet, and free of distractions. If you need your phone for music, get a Bluetooth speaker and leave the phone on the other side of the room.
REFRAME the “missing out” mentality: Fear of missing out (FOMO) can keep us glued to our screens. Remind yourself that the world won’t collapse if you don’t check your phone right before bed. You’re prioritizing your well-being, and that’s something worth celebrating.
STICK to a consistent sleep schedule: Try going to bed and waking up at the same time every day – yes, even on weekends. Your body will get into a rhythm, making it easier to fall asleep and wake up naturally.
CREATE a relaxing bedtime routine: Whether it’s a warm bath, deep breathing exercises, or listening to calming music, find a routine that helps signal to your body that it’s time to wind down
KEEP your bedroom cool, dark, and quiet: A cool, dark environment is ideal for sleep. Consider blackout curtains or an eye mask, and if noise is an issue, try earplugs or a white noise machine.
AVOID caffeine and alcohol: I know, I know – that evening coffee or glass of wine can feel like the perfect way to end the day. But both can disrupt sleep, so try cutting back in the hours before bedtime.
GET moving during the day: Regular physical activity helps your body know when it’s time to sleep. Just don’t exercise too late – too much activity too close to bedtime can leave you too wired to rest. Now, go on – leave your phone outside!
So there you have it – your guide to taking back your sleep, your sanity, and your bedroom.
Remember, the world won’t end if you disconnect for a few hours, and your mental wellbeing will thank you for it.
So, next time you’re getting ready for bed, give your phone the night off.
Your mind, body, and your partner will be much happier for it. Sweet dreams!
Hake and Chickpea Traybake
Serves 2 (each serving contains approximately 504 kcal)
Suitable for vegetarians if an alternative to hake is used.
Ingredients:
1 onion (150g)
1 bell pepper (150g)
1 small aubergine (150g)
1 garlic clove (4g)
400g tin chickpeas, drained and rinsed (240g)
400g tin chopped tomatoes
1 tsp mixed dried herbs (5g)
4 tsp olive or rapeseed oil (20g)
2 skinless & boneless hake fillets (150g each)*
1 tbsp pumpkin seeds (10g)
*Suitable vegetarian alternatives for hake are:
155g tofu
240g mycoprotein such as Quorn vegan pieces
195g chickpeas, drained and rinsed
The method:
Preheat the oven to 200°C (400°F), Gas mark 6. Peel and chop the onion.
Remove the core from the pepper and cut into small chunks. Trim the aubergine and cut into similar sized chunks.
Put all the vegetables into a non-stick baking tray and stir in the chickpeas and tomatoes, then sprinkle over the dried herbs and garlic.
Drizzle with half of the oil and toss to coat, then bake for 20-25 minutes until the vegetables are almost tender and starting to char around the edges.
Remove the traybake from the oven and give everything a good stir, then nestle in the hake fillets.
Drizzle over the remaining oil and bake for another 10-12 minutes or until the hake is cooked through and tender.
Sprinkle over the pumpkin seeds and serve straight to the table.
Dietitian Sophie Pratt said: “Hake contains minerals like iodine, calcium, magnesium, and zinc which help to keep the body healthy.”