Bed rotting means to spend excessive hours in bed while engaging with electronic screens, such as smartphones, tablets, or laptops. This often leads to disrupted sleep patterns, and eye discomfort, impacting overall health and well-being. There are almost 32.9 million posts on TikTok with the hashtags “bed rot” and “bed rotting”.
A TikTok trend that has taken over the entire world is now becoming a lifestyle, hence monitoring bedtime screen habits is crucial. This extended screen time can cause digital eye strain.
Common bed rotting screen habits
It’s easy to be allured by the comfort of bedtime scrolling. Although it offers a sense of relaxation, screen addiction can have its fair share of cons. There can be a lack of awareness of screen time limitations. People tend to lose track of time while using electronic devices in bed, leading to prolonged screen time and less sleep. Some individuals may rely on electronic devices as a means of relaxation before bedtime, but this can backfire and can lead to physical discomfort, such as eye strain and poor posture. Mostly, it causes dry eyes and/or blurred vision.
Why not take our dry eyes quiz to identify the early signs and symptoms?
Blue light emitted through screens and its effects
Most electronic devices emit a significant amount of blue light. This in turn, has a short wavelength but is very high in energy. With the increased screen addiction, exposure to blue light is also increasing tremendously, which results in many problems such as digital eye strain, eye discomfort, dry eye, headaches etc.
Constant exposure to blue light could affect the retina cells of the human eye. Prolonged screen time at night can also affect your sleep quality by suppressing the production of melatonin, the hormone responsible for regulating sleep-wake cycles. At Feel Good Contacts you have the option to add a blue light coating to the lenses of your prescription glasses at the checkout. Browse through our wide range of glasses online and find the right style for you.
Strategies to combat bed rotting screen time
It is crucial to break the cycle and get out of the trap of bed rotting. People usually end up procrastinating in their daily tasks and stick to their digital screens while bed rotting. Here are some ways in which you can easily combat bed-rotting screen time.
- Establish a specific time for using screens: it’s a good idea to not allow screens in bed, or at least an hour before going to sleep. This will reduce digital eye strain.
- Create a bedtime routine: develop a relaxing bedtime routine that doesn't involve screens but rather includes activities like reading a book, listening to a podcast, meditating, or taking a warm bath.
- Charge devices outside the bedroom: charge your electronic devices outside the bedroom to avoid the temptation to use them in bed. This can help break the habit of relying on screens for entertainment or distraction before sleep.
- Communicate with household members: if you share a bedroom or living space with others, communicate your intentions to reduce screen time in bed and enlist their support in creating a screen-free environment.
Also, you can seek professional help if you struggle to break the habit of using screens in bed despite your best efforts.
By implementing these strategies, you can reduce bed-rotting screen time and improve your sleep quality and overall well-being.
Tips to maintain healthy eyes
Prolonged screen time affects our eyes as it can lead to discomfort. Here are some tips to maintain healthy eyes despite frequent screen usage:
- Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. This gives your eyes a chance to relax and refocus.
- Adjust display settings: optimise your screen brightness, contrast and font size to reduce eye strain. The night light mode of devices also helps in adjusting the display setting automatically.
- Maintain proper distance from digital devices: position your screen about an arm's length away and slightly below eye level. This reduces strain on your eyes and neck.
- Blink frequently: it helps to moisten your eyes and prevent them from drying out, especially when staring at screens. Make a conscious effort to blink more often.
- Screen time management: schedule short breaks in between your screen time sessions to give your eyes a rest. Manage the number of hours you are devoting to screens. Use this time to stretch and perform various eye exercises.
- Stay hydrated: drink plenty of water throughout the day to keep your body and eyes hydrated. Dehydration can exacerbate eye strain and discomfort.
- Have regular eye exams: even if you don't have any vision problems, regular eye exams can help to detect issues early and prevent potential complications. Visit your optician at least once every two years.
