Want better sleep and less screen time in 2024? We asked a therapist how it's done

The end of the year is quickly approaching, which means New Year's resolutions might be on your mind.

A survey from Forbes Health found the majority of American adults are looking to improve their fitness and mental health in 2024. Similar data from the Chamber of Commerce found that more sleep and less screen time are popular resolutions.

These goals make sense given that more than three-fourths of Americans are choosing to skip sleep in favor of binge-watching TV shows or scrolling on their phones, according to a survey from the American Academy of Sleep Medicine.

While many of us make New Year's resolutions, actually achieving those goals is another story.

The Enquirer spoke with Cincinnati therapist Mindy Sponseller about how to make these resolutions a reality.

Sponseller has been working in the mental health field for over two decades and currently provides therapy for clients under Thriveworks, a mental healthcare company with locations in 49 states and the District of Columbia.

We asked her about screen time, sleep habits, seasonal affective disorder and ways to improve mental health going into the new year.

Here's what she said, with some answers edited for clarity and length.

Why do so many people choose to swap sleep for digital distractions?

A lot of times what happens is it's habit. People fall into bad habits and decide to go on their phone before bed, watching TV and getting stuck into what they're reading.

Before bed might be the only time people get to really sit on their phones after work all day and read about things and catch up on what's going on around the world. Scrolling on your phone can be addictive. I see not only teenagers, but adults addicted to their phone.

Why is screen time before bed harmful?

Nighttime before bed is the worst time to be on your phone due to the blue light that's associated with phones that really impacts people's sleep. That time is really supposed to be for winding down.

That blue light mimics daylight, so when you're trying to go to sleep and (you) look at your phone, it's like it's daytime, and it makes you more alert. Ultimately, that blue light affects your internal body clock, and it throws off your circadian rhythm – something that's highly affected by light and dark. There is a ton of research around how this blue light affects your sleep and wake schedule.

When your circadian rhythm is thrown off, people tend to have trouble falling asleep at night. They may experience insomnia, and that lack of sleep is a whole other issue when it comes to mental health.

Speaking of how one's circadian rhythm is affected by light and dark, what are your thoughts around seasonal affective disorder (SAD) during this time of year?

Seasonal depression, or seasonal affective disorder, is a real thing, it's a diagnosis. It really involves how the lack of light that our body is exposed to this time of year can make people feel depressed.

I've heard from my clients affected by SAD that they really dread when fall comes because they know that winter is coming and they're going to have that seasonal depression when they're not getting much light. This disorder can really be a damper on mental health. When people are not getting vitamin D and exposure to sunlight, they can become depressed and want to hibernate. They might not want to be social and do social things.

What are some common SAD symptoms?

When someone has seasonal depression, or SAD, they might lose interest in activities, feel sluggish, have low energy, have problems with sleeping too much, overeat, gain weight, crave carbs, have difficulty concentrating, feel hopeless or worthless, have difficulty getting up for work and have trouble doing everyday things.

What are your tips on minimizing SAD symptoms and improving mental health during this time of year?

Individuals that experience symptoms of SAD should consult their doctor. SAD is a diagnosable disorder and should be treated like any other mental health disorder. No one should feel ashamed or embarrassed for seeking treatment or medication from a doctor.

Light therapy lamps can also be a great resource for those experiencing SAD symptoms. They replicate sunlight. I've seen clients and people I've worked with keep them on their desk.

Overall, taking care of yourself, seeing a therapist, exercise, meditation and mindfulness activities are always helpful in improving mental health.

What are your tips on improving one's sleep habits?

Decreasing the amount of time on your phone before bed is crucial. Usually, they say two hours before bed is a good time to not be on your phone. Also, setting your phone on silent can be helpful during sleep, to make sure your sleep is not being disrupted by phone notifications.

Going to bed the same time every night on a regular basis can be really beneficial to improving sleep. Following a relaxing nighttime routine – with habits like drinking tea, journaling, taking a shower, reading a book – can help you wind down at the end of the day.

Journaling is huge for improving mental health and sleep. When individuals are anxious about something, they have a hard time sleeping and may wake up in the middle of the night thinking about what's bothering them. Journaling before bed can help get those thoughts out of their head and onto paper.

Some people keep their phone in the other room while sleeping. I leave mine in a drawer next to my bed so I can't see it.

This article originally appeared on Cincinnati Enquirer: How to get better sleep, less screen time, according to a therapist