It’s no secret that smartphones have become an integral part of our lives. It’s hard to imagine life without them as they provide us with instant access to: information, entertainment, and communication. However, when it comes to getting a good night’s sleep, having a smartphone might be doing more harm than good. Too much screen time before bed can disrupt our natural sleep cycles, causing us to toss and turn in the middle of the night. If you’re struggling to break away from your phone and get a better night’s sleep, don’t worry. There are a few simple steps you can take to ditch your phone and get the restorative sleep you need. Read on to learn more about five ways to give up your smartphone at night and embrace a better sleep.
What are the consequences of excessive phone use at night?
There are many negative consequences of excessive phone use at night, including the disruption of our natural circadian rhythm. The circadian rhythm is a 24-hour cycle in our bodies that regulates hormones, hunger, and sleep. Excessive screen time at night can inhibit our bodies from falling into this natural rhythm and cause an imbalance in our hormones, making it more difficult to fall asleep. Nonetheless, the biggest impact of too much screen time before bed is on our sleep quality. Spending time on our phones before bed increases our exposure to blue light, which is known to disrupt our bodies’ production of melatonin and serotonin. In addition, exposure to blue light whether it is at night or during the day can also have a physical impact on our eyes. For example, exposure to blue light may increase your risk of developing eye disease. Over time, being exposed to blue light may lead to retinal cell damage which call lead to age related macular degeneration. Furthermore, we are exposed to blue light from a variety sources such as: Sunlight, Fluorescent Light, CFL (compact fluorescent light) bulbs, LED light, Flat screen LED televisions, Computer monitors, smartphones, and tablet screens. Too much exposure can lead to eye strain, eye fatigue and dry eyes. Therefore, it is important to protect your eyes. Studies have also shown that excessive phone use before bed can negatively impact our cognitive health. Too much screen time can lead to feelings of anxiety, depression, and low self-esteem.
How to create a healthier relationship with your phone
Kick off your day with a digital detox. Start your day with your favorite activities. Spending the first hour of your day doing your favorite activities will help you avoid the negative effects of too much screen time at night. This will help you better regulate your body’s rhythms and avoid an imbalance in your hormones, which will improve your sleep quality. This is the most essential step you can take in creating a healthier relationship with your phone is to kick off your day with a daily digital detox.
Make time for social interactions. Spending time with loved ones is a great way to avoid the negative effects of too much screen time at night.
End your day with a digital detox. Closing your day with a digital detox will help you avoid the negative effects of too much screen time at night and create a healthier relationship with your phone.
Set boundaries with your phone
There are many ways you can set boundaries with your phone to prepare for a better night’s sleep. The most important thing to keep in mind is to set a time when you will put your phone away. You can do this by creating an evening routine that includes putting your phone away. Setting boundaries with your phone can also include charging it in a different room, downloading apps that help you disconnect from your phone. Set a time when you will put your phone away. Download apps that help you disconnect from your phone. These will help you set boundaries with your phone and prepare for a better night’s sleep.
Set your phone to “Do Not Disturb”
Set your phone to “Do Not Disturb” Mode and exclude certain phone numbers that are important to you such as: family members or close friends. This feature will block incoming calls and alerts, helping you avoid the negative effects of too much screen time before bed.
Remove your phone from your bedroom
If you can’t set your phone to “Do Not Disturb,” the next best thing you can do is to remove your phone from your bedroom. By keeping your phone in another room, you will remove the visual and auditory distraction that can make it more difficult to fall asleep. This will also help you avoid the negative effects of too much screen time before bed and prepare you for a better night’s sleep.
Replace your phone with a Book
You can replace your phone with a book. This may sound silly, but it’s a great way to avoid the negative effects of too much screen time before bed. By replacing your phone with a book, you will avoid the visual and auditory distraction that can make it more difficult to fall asleep. By replacing your phone with a book, you will also avoid the negative effects of too much screen time before bed and prepare you for a better night’s sleep.
The Bottom Line
The most important thing to keep in mind is that you will not be able to ditch your phone overnight. It takes time to create new habits, and you should give yourself at least a week to notice a difference. With these five tips, you can create a healthier relationship with your phone and ditch your phone at night to get a better night’s sleep. These simple steps will help you create a better digital routine that will ultimately improve your sleep quality. With these tips, you can kickstart your journey to a better sleep.