Doctor shares shocking number of hours you should avoid screens before bed
By JANE HERZ, US FEMAIL REPORTER
A holistic doctor has revealed how long you need to avoid screens before bed in order to get the best night of rest - and the answer may shock you.
The startling information was recently shared on TikTok by Dr. Janine Bowring, a Canada-based expert with over 25 years of experience.
She explained in the video that this was her 'top sleep tip' for women who are over the age of 40.
'Are you waking up at 3am?' she began the video.
'Well, it could be your screen time before that that is the culprit,' she explained.
Dr. Bowring shared that you should avoid screens for at least two hours before bed each night to get a good night's sleep.
'That blue light suppresses your melatonin, of course, disrupting your sleep,' the holistic doctor explained.
'Melatonin is crucial for regulating your sleep-wake cycle, your circadian rhythms,' she continued.
A holistic doctor has revealed how long you need to avoid screens before bed in order to get the best night of rest - and the answer may shock you
Dr. Bowring shared that you should avoid screens for at least two hours before bed each night to get a good night's sleep (stock image)
'Evening exposure to that blue light from your screens can delay your sleep onset and reduce your proper sleep quality throughout the night as well.'
According to a March study published in Frontiers in Psychiatry, they found that even just a one-hour increase in screen time before bed resulted in 24 fewer minutes of sleep.
The study also found that it resulted in a 59 percent higher risk of insomnia.
Dr. Bowring stressed in her video that your screen time may be why you're waking up in the middle of the night.
'So my tip here is to turn off the screens at least two hours before bed, protect your eyes if you are on a screen, especially after the sun has set, with your blue-light blocking glasses,' the doctor concluded.
Having less screen time before bed isn't the only naturopathic tip the doctor has shared in recent months.
In January, she revealed that taking fewer breaths may actually be the secret to a longer life.
'The average adult takes about 15 to 20 breaths per minute, which is actually far too much,' Dr. Bowring claimed at the time.
Dr. Bowring explained in her video that your screen time is why you may be waking up in the middle of the night (stock image)
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'If you can slow your breathing down to about five point five breaths per minute, that is related now to longevity,' she continued.
The doctor then started to compare human beings to other animals, like dolphins and whales, who take fewer breaths and live 'much longer' than humans.
She said that these mammals only take three to five breaths per minute.
'Whereas, a mouse takes 90 to 250 breaths per minute, and they only live two to seven years,' she explained.
'Stress, as we know, when we're stressed out, we breathe more quickly, and we know that stress is definitely correlated with a shorter life, so my tip here is to consciously breathe, slowing down the breath,' the doctor continued.
'This is one of the reasons why meditation and yoga can be really powerful and helping you to live longer,' she concluded.
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