In a technology-dominated world, smartphones have become an extension of ourselves. We use them to communicate, work remotely, and entertain ourselves. However, the convenience these devices offer can come at a price, especially when it comes to our nightly rest.
The brightness of phone screens, the constant buzzing of notifications, and the allure of scrolling through them late into the night can significantly disrupt our natural sleep patterns. This article explores the issues associated with the challenge of mobile phones in modernity, offering a comprehensive guide on reclaiming a restful night's sleep by addressing the disruptive sleep influences of our omnipresent smartphones.
Is Your Smartphone Keeping You Awake? Understand the Impact of Blue Light
Did you know that if you're not getting between 7 and 9 hours of sleep per night, your mobile phone may be secretly affecting the quality of your rest?
Blue light emitted from smartphone screens can suppress the production of melatonin, the hormone responsible for regulating sleep-wake cycles. Blue light has a short wavelength and more energy than other colours in the visible light spectrum. This is significant because it directly influences our circadian rhythm, the body's internal clock that regulates sleep and wake cycles.
Melatonin is typically released in response to darkness, promoting a feeling of sleepiness and preparing the body for rest. Interference caused by blue light can disrupt this natural process, delaying sleep onset. Exposure to blue light, especially at night, tells the brain that it's daytime, making us more alert than drowsy.
Prolonged exposure to blue light, particularly before bedtime, has been associated with an increased risk of insomnia. People who regularly use smartphones, tablets, or computers at night may experience difficulties falling asleep and achieving the deep, restorative sleep necessary for overall well-being.
To counteract this as much as possible, consider enabling Night Mode or using apps that reduce blue light during nighttime hours. However, ideally, working towards a small digital quarantine before bedtime or using some of these techniques below.
6 Techniques to Improve Nightly Rest vs Your Mobile
- Establish a Digital Quarantine
Set a digital quarantine for smartphone use, ideally at least 30-60 minutes before bedtime. This helps signal to your body that it's time to unwind, promoting a smoother transition to restful sleep.
- Charge Your Phone Outside the Bedroom
Avoid the temptation to check your phone in bed by having it charge outside the bedroom. This could be on the kitchen countertop, a utility room, or a guest bedroom. Having a dedicated place to charge all your smart devices out of reach when trying to sleep can be incredibly beneficial.
- Switch Your Phone to Grayscale or Night Mode
Switching your phone to grayscale mode can be a strategic approach to reducing phone addiction and helping you sleep better at night by removing distractions and bright colours that grab attention. Some models have special night modes where blue light and other sleep-disruptive blues are omitted.
- Customise and Reduce Phone Notifications
Customise your smartphone notifications to minimise interruptions during the night. Ideally, you could turn off all notifications so that the smartphone or iPhone doesn't disturb you at all.
- Establish a Relaxing Bedtime Routine
It may seem obvious, but creating a relaxing bedtime routine that doesn't involve smartphone or iPhone use really works towards achieving better nightly rest. By leaving your phone before bedtime, you open your mind to more relaxing activities that you control instead of being driven by your smartphone's constant need for attention. Reading or meditating can be good options to get into your ideal zone before sleep; in this post, we talk a little about how to improve your sleep hygiene
- Use a Physical Alarm Clock, Not Your Phone
Before smartphones became our default alarms, people used physical alarm clocks. A traditional alarm clock has a specific function: to show you the time and wake you up. It won't ask you to check Twitter, respond to messages on Facebook, or watch the latest Reel on Instagram. Its sole purpose is to show you the time.
Using a physical alarm clock drastically reduces distractions and the dreaded blue light in the bedroom. This decreases the temptation to reach for your phone first thing in the morning or during the night if you wake up, leading to more consistent and uninterrupted rest.