The bedtime routine for most of us is simple: put on pyjamas, brush teeth, turn off the lights, and grab our phones. We have all done it a couple of times, and it has become a bad habit. Once we have grabbed our phones, we cannot get enough of them. You can find yourself on different social media platforms, including Facebook, YouTube, Twitter, Instagram, or TikTok, checking on videos and posts. Some like to play automaty online za darmo games before they fall asleep. For others, they just make sure that their phones sleep next to them like a guard dog to make it easier to pick calls even in the wee hours of the night.
Yes, we have all been praising technology and all the great things it has brought. But should it affect our regular lives, never to take a break from it? Well, most of us do not realise how sleeping with our phones affects our health. What may seem like a good and enjoyable habit can actually have a huge impact. Numerous studies have shown that sleeping with your phone can be harmful to your overall health. To help you understand this, we have broken down what can happen to you if you continue with this routine.
1. It Keeps Your Mind Alert at Night
The night is time for our brains to rest and prepare for another day. The last thing that our brain needs before we go to bed is feeding it with more information or entertainment. And we can all agree that this is fair since we have been providing it with more information during the day. However, using the phone before sleeping may stimulate the brain and keep us more awake and alert through the night. For instance, if you saw an interesting post, you would want to follow the story. Therefore, sleeping can be harder as you wait to hear a notification.
2. Can Delay REM Sleep
Rapid eye movement (REM) is an important phase of your sleep. This is the light sleep you go through before falling deep asleep. Unfortunately, going to bed with your phone may cause various emotions and thoughts, which can delay REM sleep. The notifications you receive can also disrupt your deep sleep.
3. The Blue Light Can Harm your Eyes
Is it just us, or do phones get even brighter when using them in bed? Anyways, the blue light from your smartphone is bad for your eyes and your brain too. It holds back the production of melatonin, which is a hormone that controls your circadian rhythm (sleep and wake cycle). The latter is extremely sensitive to the blue light and can make it difficult to sleep and wake up the following day. Besides, the blue light can also damage your retinas.
Tips to Go to Sleep Without Your Phone
If you are having problems with using your phone before bed would wish to stop doing so, then here are some tips to help you:
- Stop using your device 30 minutes before bedtime.
- Turn your phone to silent or “do not disturb” mode.
- Try putting your phone in another room.
Sometimes, it is hard to let go of some bad habits as sleeping without our phones. However, make your health a priority and try to discontinue the routine before things get worse. If you are worried about missing out on an emergency call, then only set your notification ring for specific persons.