The Chase star and neuroscientist Darragh Ennis has shared a simple yet effective sleep hack to help people fall asleep faster: put down your phone before bed. The tip, which he explained in a TikTok video, highlights how backlit screens disrupt the body's natural sleep mechanisms.
Why Phones Disrupt Sleep
Darragh, known as 'The Menace' on the ITV quiz show, is also a neuroscientist and author of 'The Body: 10 Things You Should Know'. In his TikTok clip, he explained that the light from phones, particularly blue light, suppresses the production of melatonin, the hormone that regulates sleep.
“Our bodies tend to get tired when it's dark outside. Our brain does this by using signals from our eyes about how much light there is, but also what colour light we see,” he said. “If we take in blue light, a lot of which comes from backlit screens, the production of the hormone melatonin decreases. Melatonin is one of the key things that helps make us sleepy.”
Blue Light Filters Not Effective
Many modern devices include blue light filters, but Darragh noted that these may not be as helpful as believed. “The blue light filters and things don't seem to have much impact either. Lots of studies have shown this because other parts of the light spectrum, particularly yellow light, our brain thinks that it is coming from midday sunlight. This also stops us from getting sleepy.”
His advice: avoid all backlit screens before bed. “If you really want to get better sleep, it has been shown that the best thing you can do is not look at a backlit screen at all. If you want to read or anything, it's better to put your phone down and read a book.”
NHS Tips for Better Sleep
The NHS's Every Mind Matters campaign offers additional advice for improving sleep quality:
- Create a regular sleep schedule: Consistent bedtimes and wake-up times improve sleep hygiene.
- Unwind without electronics: Avoid phones, tablets, and laptops for at least an hour before bed. Try reading, listening to calming music, or meditation.
- Practice mindfulness: Manage anxiety by talking to someone or journaling. Creating a to-do list before bed can help clear your mind.
- Optimize your sleep environment: A quiet, dark, and cool room is ideal. Use earplugs, blackout curtains, and turn clocks face-down to eliminate light.
- Don't force sleep: If you can't sleep, get up and do something calming like reading or listening to relaxing music.
- Watch diet and exercise: Avoid heavy meals, caffeine, alcohol, and nicotine before bed. Regular exercise promotes better sleep, but avoid vigorous workouts within 90 minutes of bedtime.
By following these tips, especially Darragh's advice to put down your phone, you can improve your chances of falling asleep fast and enjoying a restful night.
