The Chase star Darragh Ennis, known as The Menace on the ITV quiz show, has shared a 'genius' hack that can help you fall asleep in minutes if you're struggling. The Dublin-born neuroscientist, who wrote the book 'The Body: 10 Things You Should Know', advises making just one change to your bedtime routine: put your phone away.
Why Screens Disrupt Sleep
In a TikTok clip, Darragh explained that scrolling through smartphones before bed hampers the ability to fall asleep due to the light emitted by backlit screens. He said: "Did you ever wonder why it is that looking at your phone at night can make it hard to go to sleep? It's all to do with light. Backlit screens emit a lot of light, and we've evolved to be active during the day."
He elaborated: "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. 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 May Not Work
Many modern phones include blue light filter settings designed to reduce eye strain in the evenings. However, Darragh suggested these features might not be as beneficial as you'd think. He shared: "The blue light filters and things don't seem to have much impact either. Lots of studies have shown this because [with] 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 straightforward solution: "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 Every Mind Matters campaign offers additional recommendations to improve sleep quality. Their guidance includes establishing a consistent sleep routine, relaxing before bed, and creating an ideal sleep environment. Avoid electronic gadgets for at least an hour before bedtime, as they emit blue light that disrupts sleep. If you struggle to nod off, reading, listening to soothing music, or trying sleep meditation can help.
Other tips include practising mindfulness to manage anxiety, avoiding heavy meals and stimulants like caffeine before bed, and engaging in regular exercise. If you can't sleep, get up and do something relaxing rather than forcing it.
