Eliminate Your Mobile Device Before Sleeping: Benefits Explained
Your smartphone, the constant companion even in the wee hours, might be more than just a comfort blanket when you hit the sack. Dr. Michelle Drerup, a sleep medicine expert, explains why you should reconsider using your phone before bedtime.
Does using your phone affect sleep?
Indeed, it does. But it's not just the fact that you're on your phone that causes sleep disruptions; it's what you're doing with the technology that makes a difference.
How your phone impacts sleep
Brain Engagement
When the lights are out and it's time to catch some Z's, your brain yearns for calm and rest. Unfortunately, checking your phone stimulates your brain, keeping it active and alert, thereby delaying sleep.
Screen Light
Smartphones emit artificial light, primarily blue light, which can mimic daylight, promoting alertness. Exposure to blue light can interfere with your internal body clock, disrupting your circadian rhythm and potentially leading to poor sleep.
Emotional Impact
Engaging with your phone close to bedtime exposes you to a mix of emotions, from happiness to stress and anxiety. These feelings can prolong the fall of sleep and delay REM sleep, leading to a restless slumber.
The Research
While the impact of blue light on sleep has been widely studied, especially in children, it's the content you consume that likely has a more significant effect. Some people might be more sensitive to blue light, but it's the activities on your devices that truly matter.
What to Do Instead
Limiting your screen time before bed is crucial. Setting your phone on "do not disturb" or "night mode," investing in a clock radio, or even placing your device in another room can help establish a relaxing bedtime routine. Engage in nighttime activities that promote sleep, such as meditation or relaxation techniques, to improve the quality of your snoozing hours.
Remember, the more you break the habit of instant responses and constant connectivity, the better your sleep will be. Ditch the phone for a few hours before bedtime, and you might just reap the benefits, like better sleep and improved overall health.
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- The constant engaging with your smartphone before sleep stimulates your brain, delaying the onset of sleep.
- Exposure to blue light emitted by smartphones can interfere with your internal body clock, leading to disrupted sleep and poor sleep quality.
- Engaging with emotions triggered by your phone close to bedtime can prolong the time it takes to fall asleep and affect the quality of REM sleep.
- To improve sleep quality, consider limiting screen time before bed, using features like "do not disturb" or "night mode," and engaging in relaxing nighttime activities instead.
