August 24, 2023
How smartphone use in the evening can disrupt your sleep

Discover how your beloved smartphone use in the evening might be wreaking havoc on your sleep. This blog post explores the science behind it, from the effects of light emission to the power of distraction, and offers practical tips to help you avoid sleep disruptions caused by smartphone usage.

How smartphone use in the evening can disrupt your sleep

Smartphones have become an integral part of our daily lives, and it's hard to imagine a day without them. From social media updates to work emails, we rely on our smartphones for almost everything. However, did you know that using your smartphone in the evening can disrupt your sleep? In this blog post, we'll explore the reasons behind this and how you can avoid it.

Light Emission

Smartphones emit bright light, which can disrupt our natural sleep patterns. When we're exposed to light in the evening, it tricks our brains into thinking that it's still daytime, making it harder to fall asleep. Especially problematic in this context is the blue light which has a higher frequency than other colors, making it more effective at suppressing melatonin, a hormone that regulates our sleep-wake cycle. 

Distraction

Another way smartphones disrupt our sleep is by acting as a distraction. Scrolling through social media, checking emails, or watching videos can keep us awake longer than we intended. It's easy to lose track of time when we're engrossed in our phones, and before we know it, it's past midnight.

Stress

Smartphones can also cause stress, which can lead to insomnia. Responding to work emails, dealing with social media notifications, or keeping up with news updates can trigger our fight or flight response. This response can increase our cortisol levels, a hormone that can keep us alert and awake.

Tips to Avoid Smartphone-Related Sleep Disruptions

If you're having trouble sleeping due to smartphone use, there are several things you can do to break the cycle. Here are some tips to help you avoid smartphone-related sleep disruptions:

  1. Avoid using your smartphone for at least an hour before bedtime. This will give your brain time to wind down and prepare for sleep.
  2. Use the night mode on your smartphone in the evening hours. This reduces the amount of blue light emitted by your phone and makes it easier to fall asleep.
  3. Keep your phone out of reach. If you're tempted to check your phone, leave it in another room or at least out of arm's reach.
  4. Try reading a book or practicing relaxation techniques like deep breathing or meditation before bedtime. These activities can help calm your mind and prepare your body for sleep.
  5. Set boundaries with work and social media. Let your colleagues and friends know that you won't be available after a certain time in the evening.

Conclusion

In conclusion, smartphones can disrupt our sleep in several ways, including blue light emission, distraction, and stress. However, by implementing the tips above, you can reduce the impact of smartphones on your sleep and improve your overall sleep quality. Remember, a good night's sleep is crucial for our physical and mental health, so it's worth taking the time to establish healthy sleep habits.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6618184/ https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep https://sleepdoctor.com/technology/how-cell-phones-affect-sleep/

Lina Meyer

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