When the clocks fall back, should your screen time too?
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YOUNGSTOWN -- With daylight saving time at an end, many people look forward to gaining an extra hour of sleep. But making the most of that extra time may require more than simply resetting the clocks. According to Mercy Health experts, evening screen use can interfere with the body's natural sleep-wake cycle, making it harder to fall asleep and get the restorative rest the brain needs.
"Sleep plays an important role in how we think, feel and function each day," said Joseph Cataline, MD, a sleep medicine specialist with Mercy Health. "Light is one of the strongest signals that helps regulate our internal clock. Using phones, tablets or watching television close to bedtime can make it harder for the brain to shift into sleep mode, so creating some distance from screens before bed can be a simple but meaningful change."
Even one night of inadequate sleep can affect how people think, feel and function the next day. Poor sleep may impact attention, reaction time, decision-making and emotional regulation, while ongoing sleep disruptions can have lasting effects on overall health and well-being.
"The end of daylight saving time is a good opportunity to take a fresh look at your sleep routine," said Cataline. "Small, consistent habits, such as keeping a regular bedtime and getting natural light in the morning, can help support the body's natural sleep-wake cycle as the seasons change."
Mercy Health experts recommend the following habits to support healthy sleep during the time change and year-round:
• Set a digital curfew: Turn off phones, tablets and televisions at least 30 to 60 minutes before bed.
• Stick to a consistent sleep schedule: Go to bed and wake up at the same time each day, including on weekends.
• Prioritize morning sunlight: Exposure to natural light early in the day helps reinforce circadian rhythms.
• Create a sleep-friendly environment: Keep the bedroom cool, dark and quiet.
• Be mindful of caffeine and evening stimulation: Limit caffeine later in the day and avoid activities that can leave you feeling alert at bedtime.
An extra hour on the clock only comes once a year, but the habits that support better sleep can make a difference every night. By making sleep a priority, people can better position themselves to feel and function at their best throughout the fall and beyond.