Ladies, do you find yourself reaching for your phone right before bedtime? If the answer is yes, you're not alone. According to the Pew Research Center, many adults and young people sleep with their cell phones. However, this habit can negatively impact the quality and duration of our sleep. In this article, we'll explore several reasons why putting our cell phones away is essential when it's time to rest.
How Cell Phones Can Disrupt Sleep
Cell phone usage, laptops, and other screens are directly linked to disrupting our circadian rhythm. This natural process regulates our 24-hour sleep-wake cycle. The blue light emitted by cell phones can hinder the production of melatonin, the sleep hormone, making it harder to fall asleep and reducing overall sleep duration.
Stimulation of the Brain
Not only does the light from our cell phones interfere with our sleep, but the content and activities on our phones also play a significant role. Cell phones, as sources of information and entertainment, can keep our minds active when we should be winding down. The actions of swiping and scrolling engage our minds, making it more difficult to relax and fall asleep.
Fire Hazards
Though rare, there is still a risk that cell phones may catch fire or explode, especially if the battery is in poor condition. In 2021, a man's hand was burned when his cellphone phone caught fire in Scotland. While such incidents are infrequent, the risk increases with older or poorly maintained phones.
Tips for Getting Better Sleep
Here are some tips to ensure a more restful and higher quality sleep, particularly concerning cell phone use:
1. Limit Overall Screen Time:
- Reducing the time spent on screens, including cell phones, can lead to better sleep duration and quality.
2. Keep Screens Out of the Bed:
- Your bed should only be associated with sleeping and resting. Keep cell phones, laptops, tablets, and TVs out of the bedroom.
3. Use Night Mode:
- If you find it hard to part with your phone, activate night mode to minimize disruptive notifications and keep your mind from racing at bedtime.
4. Establish Bedtime Rituals:
- A soothing routine before bed, such as a warm shower, calming music, or reading a book, can help you relax and fall asleep more easily.
5. Adjust Room Lighting:
- Bright lights can interfere with melatonin production. Set the lights to sleep mode or switch them off to improve sleep.
Getting quality sleep is crucial for our mental and physical well-being. While breaking the habit of using cell phones before bed may not be easy, it's essential to prioritize our health by allowing our bodies and minds to rest properly.
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Source:
Gurarie, M., & Zahoor, S. (2022). Here's Why You Shouldn't Sleep With Your Phone in Bed. Health. [online]. https://www.health.com/mind-body/3-reasons-not-to-sleep-with-your-phone-in-your-bed