How Your Phone Is Sabotaging Your Sleep and How to Fix It
Nikita Kanyal | Oct 22, 2024, 20:31 IST
( Image credit : Timeslife )
Smartphones can disrupt sleep by emitting blue light that suppresses melatonin and delays sleep. Mental stimulation from social media or news can keep the brain active and make it harder to relax. Notifications and phone use at night can disrupt sleep. To improve sleep, set a "phone", use night mode and create a comfortable environment for sleep. Replacing phone use with relaxing activities such as reading and meditation can increase relaxation and increase rest.
In today's digital world, the smartphone is an essential tool for staying connected, informed and entertained. But every use has a price, especially for sleeping. Many studies have shown that our mobile habits, especially before bed, can negatively affect the quality of sleep and overall well-being. But why does it happen and how can it be resolved?.
One of the biggest sleep problems with smartphones is the blue light they emit. Blue light, common during the day, helps regulate the body's circadian rhythm, or natural clock. Throughout the day, it helps us stay focused and alert. But exposure to blue light at night reduces the production of melatonin, the hormone that signals your brain that it's time to sleep. This disease makes it more difficult to fall asleep and stay asleep, because the rest is shorter and better quality..
Mental stimulation and stress are two different things. Mental stimulation occurs when using a cell phone. Checking social media, reading news, or responding to job postings keeps the brain active and active, increasing productivity. This level of concentration can lead to prolonged sleep and a restless night. In addition, watching negative content or receiving text messages right before going to sleep can lead to anxiety and sleep problems.
The
Phones are amazing tools that connect us to the world and to each other in ways that were unimaginable ten years ago. But this relationship always has a price, especially when it comes to sleep. The blue light emitted by our phone screens is one of the worst. This type of light can disrupt the production of melatonin, a hormone that regulates our sleep-wake cycle. When we are exposed to blue light before sleep, our brain receives a signal to be alert, making it harder to fall asleep.
The term wake-up call refers to the times you wake up during the night, which is common among people who sleep on their phones. If you keep your phone next to your bed while you sleep, you may find that your brain can't turn it off completely. Notifications can keep you awake at night, keeping your mind glued to your devices as you wait for the next message, meaning you can't rest when you fall asleep.
How to Fix it To get a good night's sleep, small changes can make a big difference:
Limit phone use to at least 30 minutes to an hour before bedtime. This allows the body to rest and avoids exposure to blue light too close to bedtime, Start using your mobile phone only when needed during the night.
Most smartphones have a function that reduces the emission of blue light by changing the color temperature of the screen. Although this is not a perfect solution, it can reduce the effects of blue light when using your phone at night.
Create a
Create a comfortable sleep environment and if possible, avoid using the phone in the bedroom. Use an old alarm clock to prevent the urge to check your phone at night.
Replace your phone habits with a relaxing bedtime routine, such as reading a book, meditating, or stretching. These exercises can tell your brain it's time to sleep and help you reduce stress.
The Blue Light Problem
Blue light problem
( Image credit : Timeslife )
One of the biggest sleep problems with smartphones is the blue light they emit. Blue light, common during the day, helps regulate the body's circadian rhythm, or natural clock. Throughout the day, it helps us stay focused and alert. But exposure to blue light at night reduces the production of melatonin, the hormone that signals your brain that it's time to sleep. This disease makes it more difficult to fall asleep and stay asleep, because the rest is shorter and better quality..
Mental Stimulation and Stress
Over Stress
( Image credit : Timeslife )
Mental stimulation and stress are two different things. Mental stimulation occurs when using a cell phone. Checking social media, reading news, or responding to job postings keeps the brain active and active, increasing productivity. This level of concentration can lead to prolonged sleep and a restless night. In addition, watching negative content or receiving text messages right before going to sleep can lead to anxiety and sleep problems.
The Screen Time Trap
Using too much phone
( Image credit : Timeslife )
Phones are amazing tools that connect us to the world and to each other in ways that were unimaginable ten years ago. But this relationship always has a price, especially when it comes to sleep. The blue light emitted by our phone screens is one of the worst. This type of light can disrupt the production of melatonin, a hormone that regulates our sleep-wake cycle. When we are exposed to blue light before sleep, our brain receives a signal to be alert, making it harder to fall asleep.
Nocturnal awakenings
The term wake-up call refers to the times you wake up during the night, which is common among people who sleep on their phones. If you keep your phone next to your bed while you sleep, you may find that your brain can't turn it off completely. Notifications can keep you awake at night, keeping your mind glued to your devices as you wait for the next message, meaning you can't rest when you fall asleep.
How to Fix it To get a good night's sleep, small changes can make a big difference:
Establish a “Phone Curfew”
Limit phone use to at least 30 minutes to an hour before bedtime. This allows the body to rest and avoids exposure to blue light too close to bedtime, Start using your mobile phone only when needed during the night.
Use Night Mode
Most smartphones have a function that reduces the emission of blue light by changing the color temperature of the screen. Although this is not a perfect solution, it can reduce the effects of blue light when using your phone at night.
Create a Sleep-Friendly Environment
Create a comfortable sleep environment and if possible, avoid using the phone in the bedroom. Use an old alarm clock to prevent the urge to check your phone at night.
Wind Down with Calming Activities
Replace your phone habits with a relaxing bedtime routine, such as reading a book, meditating, or stretching. These exercises can tell your brain it's time to sleep and help you reduce stress.