Sleep Disorders Healthy Sleep Habits Print Get Better Sleep by Removing the Electronics from the Bedroom Medically reviewed by a board-certified physician Written by facebook twitter Written by Brandon Peters, MD Brandon Peters, MD, is a board-certified neurologist and sleep medicine specialist. Learn about our editorial policy Brandon Peters, MD Updated on July 13, 2019 Hero Images/Getty Images More in Sleep Disorders Healthy Sleep Habits Symptoms Causes & Risk Factors Diagnosis Treatment Living With Sleep Apnea Insomnia & More Disorders On the path to better sleep, today's task requires a little manual labor: remove the electronics from the bedroom. Ideally, your sleep environment should be a space that is maximally conducive to sleep. For most people, this involves having a devoted room in the home with a bed. It should be cool, dark, and quiet. It should be a space reserved for sleep and sex. It should be preserved as an area devoted to sleep. In order to accomplish this, you must remove the electronics. Unplug the Television and Entertainment Devices Start by unplugging the television. Many people enjoy falling asleep to TV, but this can be a very disruptive part of the sleep environment. It can delay your bedtime and reduce your total sleep time. As you finally doze off, the noise may cause you to awaken. If it remains on, this can occur throughout the night. Along with the television, clear out your gaming systems, VCR, DVD player, Blu-ray player, and any other entertainment devices. Power Down the Computers and Tablets Next, turn your attention to your computers. Power off the desktop, pack away the laptop, and remove your tablet computers. It may even be advisable to clear out your electronic readers such as your Kindle or Nook. These devices are small, quickly slip into bed, and can easily be a source of distraction and sleep disruption. If you wake in the night and begin using your computer to pass the time, you lose the association between your bedroom and sleep. Instead, it becomes the place where you can lie awake at night and surf the Internet. Moreover, the exposure to low levels of light may disrupt your circadian rhythm and your ability to fall asleep, resulting in insomnia. Hang up the Phones to Charge in Another Room Additionally, leave your cell or mobile phone in the other room when you go to bed. These phones are increasingly recognized as a source of sleep disturbance in children and adolescents, with many "sleep texting" inadvertently. If your phone sounds with an alert for a text message or if a call rings through, this will disrupt your sleep. Don't let this disruption intrude into your sleep environment. If possible, you should not have any phones in your bedroom space. Put the phones in the kitchen to charge overnight. Clear out Any Other Devices That Have an On-Off Switch Before reveling in the success of accomplishing today's task, do one final sweep of your bedroom. Is there any other technology that might be a source of distraction or disruption? Are there devices that will prevent you from having a quiet, soothing sleep space? You may clear out radios, alarm clocks, portable music players, and anything else that has a power cord and an on/off switch. Preserve your bedroom as an electronics-free zone. Your bedroom is for sleeping, and by removing these electronics you will begin to re-establish the healthy relationship between this space and the expected associated behavior. You will reduce your exposure to disruptive low levels of light and intrusive noises at night. Moreover, with this simple task, you will begin to initiate changes that are integral to sleeping better. Was this page helpful? Thanks for your feedback! Tossing and turning night over night can have a big impact on your quality of life. Our free guide can help you get the rest you need. Sign up for our newsletter and get it free. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Continue Reading