Much has been written about sleep, but it is time we devote an article to using the phone before going to sleep.
Many people turn to drugs, even sleeping pills, because otherwise they cannot get a good night's sleep. But did you know that using your phone or tablet at night or before going to sleep really deprives you of rest and exhausts you?
People often have a vague idea that using their phone before going to sleep (or in bed) affects their sleep, but that vague awareness is usually not enough to habit seriously.
An important problem to tackle: your phone use before going to sleep! You seriously need to change your habit.
Here are, based on findings from an investigation by Harvard researchers, 6 reasons why you should stop your phone (and other screens) within an hour or two before going to sleep:
It takes longer to fall asleep
Study participants who used an e-reader (often also equipped with a blue light-emitting screen similar to a tablet or smartphone) at bedtime took an average of 10 minutes more time to fall asleep than those who read a normally printed book. Try to read a real book at night instead of doing something on your phone or watching TV or Netflix and you will experience how much sleepier you will feel and therefore how much faster you will fall asleep.
It will disrupt and slow down your circadian rhythm
There is growing awareness of data that is the all-important importance of a healthy, well-synchronized circadian rhythm also called 24-hour rhythm. Many if not nearly all bodily functions depend on this. Your metabolism, your mood, your cravings for sweet or junk food (and thus your weight), your risk of developing diabetes and possibly even cancer, the list goes on. Artificial light at night, especially the blue type of phones and screens confuses your brain and destroys this clock.
The blue light suppresses your melatonin when you need it most
The hormone melatonin plays a key role in maintaining a good circadian rhythm and promoting deep, restorative sleep. It can also play a role in protecting your brain's health as you age. Even low light levels, such as a dim night light, can reduce melatonin production (that's why you should never sleep with a 'night light' on and it is recommended to use good blackout curtains). The light from telephone screens shining directly into your eyes suppresses the production of this crucial hormone melatonin at night. If you need to look at a screen, turn it all the way down and use a program available (such as the “night shift” mode on an iPhone) that reduces the proportion of blue light.
It decreases and slows down your REM sleep
REM sleep is a sleep phase that is crucial for the recovery of your mind and body. REM sleep strengthens memories and is linked to your creative and problem-solving skills. If you don't get enough of it, it can make you feel groggy the next day and have trouble concentrating that day.
It keeps your mind psychologically engaged while you actually want to relax
Lying in bed reading your phone is relaxing, right? Completely wrong. The research shows that it really wakes you up, making you feel more alert, less sleepy and even delaying trying to fall asleep. You know that wonderful feeling you get when you read a book in bed and your eyes start to droop, and then have to reach forward, turn off the light and fall asleep right away? Looking at a screen at night will do just the opposite. You wake up more, be alert, stay up longer, and regret later because you notice the next morning when you wake up exhausted.
When you wake up, you feel more tired and less alert
According to the study, reading a screen before going to sleep will make you feel more sleepy and moodier when you wake up in the morning. Those who looked at their screens extensively before bed reported that it took hours longer to fully 'wake up' the next day, compared to those who instead had a physically printed book read.
How to deal with phone use before going to bed?
After reading the above, you probably understand the negative impact of using the phone before going to sleep. Watching screens at night, especially just before going to bed, will make it harder for you to fall asleep. You will be less likely to feel like going to bed, even though your body may need to sleep urgently. Your circadian clock will get confused and affect your health in many negative ways. You sleep less deeply, wake up less refreshed and it can take hours before you wake up properly the next day (well into your workday, oops).
How do I break this habit?
It is not easy to break this habit. Of course, the strategy is to avoid the telephone and, if necessary, place it in a different room (or other corner). You need to find other bedtime routines without screens that you find comfortable and relaxing.
It can be useful to set a “bedtime” alarm on your phone. For example, if you usually go to bed between 10:30 p.m. and 11 p.m., you set a bedtime reminder to go off at 9 p.m. with a reminder to stop using all screens at that time for the rest of the evening.
If you're really struggling with limiting screen time before going to bed, try moving your phone in another room and investing in a clock radio for your nightstand. There are also options on your phone (like setting it to 'night mode') to minimize distractions and notifications that can help get you in the mood to snooze.
No telephone, no computer, no tablet and no TV. Just real books, listen to music, relax with your partner, meditate, anything that has nothing to do with a screen. There are actually tons of great options out there!
Finally
Many people who say goodbye to using the phone before going to bed say they sleep like a baby again. Sleep through the night without waking up, sleep firmly for 8 hours and then wake up refreshed and ready to tackle the day. The difference is dramatic.
Try this new habit for at least a week. The impact on your life will be so positive that you really won't miss your Facebook feed or Netflix series anymore. Of course, if this does not work and you continue to experience serious sleep problems, always consult your doctor to rule out other causes of your poor sleep quality.
Sources include Cleveland (link), OrganicAuthority (link), PNAS (link), PsychologyToday (link)
