Staring at your phone before bed can seriously disrupt your sleep—but it’s only getting more and more difficult to put down.
Research shows that the blue light emitted by smartphones, tablets, and other electronic devices can suppress melatonin, the hormone that helps regulate our sleep-wake cycles. The blue light can make us more alert and reduce our ability to fall asleep quickly. The bright screens can also train our brains to stay awake for longer.
On top of this, the content we access on our devices can also interfere with sleep. Exciting news and videos can become a source of mental stimulation and make it difficult to wind down. Stressful situations or conversations can keep us up at night as well.
It’s not just the content, though—it’s how we access and interact with it. Research shows that using phones late at night can lead to overstimulation. It can be hard to resist the urge to continually check emails, social media, and other apps, and this can keep us up late.
Additionally, our phones can be a source of distraction in the bedroom. We may use our phones to watch videos, play video games, or text our friends, which can take away time that should be spent sleeping. Even if we do manage to fall asleep, the distraction may cause us to wake up in the middle of the night, disrupting our sleep quality.
A good rule of thumb is to set a cut-off time for all electronic device use. Turn off your devices at least an hour before bed, and avoid using them in the bedroom as much as possible. Additionally, try to create a relaxing atmosphere in your room that helps you wind down, such as dimming the lights, reading a book, or listening to relaxing music.
Making sure that you disconnect from your devices before bed can help you get the restful sleep you need. Good sleep hygiene practices like setting a sleep schedule, avoiding caffeine, and exercising regularly can all help you get the most out of your sleep.