Bedtime routines can vary according to personal preferences, but often include calming activities like taking a warm bath, reading, journaling, or meditation. Creating a bedtime routine is a simple lifestyle modification that can help relax the mind and body before bed.
Don't drink caffeine-containing beverages (coffee, tea, soft drinks) after dinner. Don't eat heavy or spicy food in the evening. Don't eat late evening meals or drink large quantities of liquids in the evening. Don't watch TV, eat, or read in bed.
Eye Strain and Headaches - Too much time spent looking at screens can cause fatigue or discomfort in your eyes as well as dimmed vision. Glare on screens and the brightness of the display can place further strain on your eyes. Eventually, this strain can lead to headaches.
Studies show two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed to fall sleep. Consider turning off all electronic devices at least one hour before sleep, at a minimum. Try reading a book, taking a bath or doing some other type of relaxing activity.
Yes, unless you are absolutely sure your teenager is able to put the phone away (and not pick it up) at bedtime. That's because screens and sleep do not mix. The light emitted by the typical screen inhibits the production of melatonin in our brains. Melatonin is the chemical that allows us to fall and stay asleep.
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom. Avoid large meals, caffeine, and alcohol before bedtime. Get some exercise.
Just as resting your eyelids makes you feel sleepy, opening your eyes wide and looking upwards at the ceiling (or even better, a light source – just please not the Sun!) sends signals from the muscles around your eyes to your brain telling it to wake up, making you feel almost instantly energised.
How many hours should a 14 year old spend on their phone?
The Centers for Disease Control and Prevention (CDC) reports the average daily hours by age group: 8-10 years old: Six hours. 11-14 years old: Nine hours. 15-18 years old: Seven and 1/2 hours.
How many hours should a 12 year old be on their phone?
For years, the American Academy of Pediatrics has recommended no more than two hours of screen time for children and teenagers, and absolutely no screen time for children under 2.
Time Spent on Smartphone Stats 2023 (Editor's Picks)
Here are some highlights from this smartphone stats page: On average, people spend 3 hours and 15 minutes on their phones per day. Individuals check their phones an average of 58 times each day.
Don't let kids watch TV or play video games at least an hour before bedtime, and do something quiet and soothing instead, like taking a bath or reading a book with you. And keep TVs, computers, and other screens out of your child's bedroom.
3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you'll need to hit snooze in the AM.
