Shut Down The Screens: TV, Phone, All Of It - Blog 2
Good day to you,
One of the most loving things you can do for your sleep, especially during seasonal depression, is to turn off every screen in your bedroom at least 30 to 45 minutes before you intend to sleep. I know this might sound extreme. In our connected world, screens feel like companions. But, they are actually working against your ability to rest, and your brain, already overwhelmed by seasonal depression, needs you to create genuine quiet.
The light from your screens, your phone, your television, your tablet, your laptop, isn't like natural light. It's specifically the blue wavelength light that tells your brain: "stay awake. Stay alert. Something important might happen." That light directly suppresses the production of melatonin, the hormone that helps you feel sleepy. When you are already struggling with the disrupted circadian rhythms that come with seasonal depression, you are fighting against your own biology by using screens right before bed.
But, it's more than just the light. Screens keep your mind active and engaged. They present you with information, stimulation, and problems to solve. Even a simple scroll through social media is actually a form of low level stress. Your brain is constantly making micro decisions: Do I like this? Should I respond to this? Is this news good or bad? When your nervous system is already taxed by seasonal depression, this constant input prevents the mental quitting that sleep requires.
I understand that putting screens away feels hard. For many of us, scrolling through our phones has become the default way we transition between activities. It's a habit, a comfort, sometimes even a way to manage difficult feelings. And, during seasonal depression, when numbness and heaviness are already present, the gentle stimulation of a screen can feel like relief.
But, consider what you're actually experiencing. That relief is fleeting. What follows is usually worse. You meant to sleep 30 minutes ago, but you've been on your phone for an hour. Now you're tired AND frustrated with yourself. Your nervous system is activated rather than calm. Sleep becomes harder, not easier.
Here's what I've seen happen in many bedrooms: when screens finally get turned off, something surprising emerges. At first, maybe there's restlessness. Maybe there's a strange sense of boredom or even anxiety. But, as you continue this practice night after night, your mind actually learns too quiet itself. The silence becomes restorative rather than uncomfortable. You discover that you don't need the screens company to exist in a room alone.
This is especially important during seasonal depression, when your brain may be struggling with unwanted thoughts or a heaviness that feels unbearable. A screen seems like it would help you escape that. But, a screen doesn't solve the heaviness; it just postpones it. When you turn it off, that heaviness might still be there. That's real. That's honest. And, it's also manageable, especially when your mind isn't exhausted from screen stimulation.
Your bedroom is a sanctuary from a very demanding world. Your sleep is one of the most important things your body does to heal and restore itself. And, your brain, already sensitive and struggling during the darker months, deserves to power down completely before sleep. That means all screens go dark. Not dimmed. Not on a timer. Off.
This might be the most challenging part of your wind down routine, but it's also the most transformative. Give it two weeks of genuine commitment. I think you'll be surprised at how much more peaceful your bedtime becomes.
Real rest and good quality of rest and recovery, during the night, is so important to set you up for the next day. This is why I made the decision to turn off all electronics 45 minutes before my head hits the pillow. It does work and it wasn't easy. But, my decision allowed me to experience better sleep and it offered a benefit I couldn't ignore. Perhaps you will consider changing up your bedtime routine to set you on a healthy and sleep-filled pathway, especially during your dark season.
Until next week, good on you, Jeanine
