How many of us use our phones before bed? I know I did a few years ago. On a normal day, I would go to bed at around 10:30 pm. I would get my smartphone and scroll through social media for the next 30 or so mins.
However, there are several reasons why you should not do this. Below, I have highlighted just some of the reasons why I stopped using my phone before bed, and why you should too.
Blue light is harmful to our eyes
The blue light emitted by your phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle (aka circadian rhythm). This makes it even more difficult to fall asleep and wake up the next day. The circadian rhythm seems to be especially sensitive to blue light since it has a short wavelength. Studies also show that exposure to blue light can cause damage to your retinas.
Increases alertness at night
Say you just received a strongly worded email or saw an Instagram post you didn’t agree with. It’s going to be more difficult for you to relax and go to sleep now that you’re all fired up. Even if it’s not upsetting content, keeping your mind engaged by scrolling through your phone can trick your brain into thinking it needs to stay awake.
Comprises alertness the next morning
Since you spent that extra time staying awake on your smartphone instead of sleeping, you’re going to be more tired and less alert for the next day. And who wants to be less aware and more sluggish throughout the day? Aside from the fact that late-night scrolling can make you less efficient, it can also lead to a significant and chronic deficiency in sleep.
Reduces total amount of REM sleep
Another physiological factor that is affected by the use of electronics is REM sleep. Surfing the web, engaging on social media or playing a video game before bed seems to postpone the onset of REM and decrease the total amount of REM in sleep cycles during the night. The long-term effects of this include daytime grogginess, inability to focus, mood swings and chronic sleep deprivation.
Tips:
Stop using any electronic devices at least 30 mins before bed
So don’t only eliminate your phone, but also eliminate any electronic device you may have such as a laptop. I know that smartphones these days have blue light filters to use at night. However, I think by using our smartphones at night, we will still be more inclined to be on social media or browsing the internet, which will affect our ability to sleep. The best way around this is to just stop using it.
Put your phone in another room
At the start, you may find it difficult to stop using your phone before bed. Especially if you regularly get notifications and your phone keeps buzzing. The best way around this is to just put your phone into another room. By putting it in another room, you won’t have the energy to get up and go collect it. It is such a simple and effective method, which I even use when I am studying. Also, if you’re worried about your alarm, just buy a normal alarm clock!
Add something else into your night routine
So say you normally go to bed at 10:30 pm and actually go to sleep at 11 pm. Instead of using this time to go on your phone, why not do something else that won’t affect your sleep? For example, you could try some light stretching, which will help you get a better sleep and wake up more refreshed. You could also try meditation, which will not only bring better sleep, but also a myriad of other benefits. I will be doing a blog about meditation soon so stay tuned! Finally, why not read a book? I know it may sound boring, but I have found that once you start, it becomes so addictive. Over the past 2/3 years I have not only enjoyed reading over 50 non-fiction books, but they have also added so much value to my life.
Let me know if you try it and what you think. Start off small by eliminating your phone a few days a week for 10 or so mins before bed. Then keep building the minutes and days, and see the impact it has on your sleep and life!
