We all have our bad habits. Some of us have a hard time falling asleep, some of us can’t seem to stay asleep long enough, and others like to watch Netflix before bed.
Well, as it turns out, there is one habit that may be causing you to have trouble sleeping each night: keeping your phone on in bed with you. The blue light emitted from phones can disrupt sleep patterns; here's what happens when you take away sleep for just one night!
Sleeping with your phone next to your pillow is not only uncomfortable but also dangerous because it can cause serious health problems in the future (and not just because it makes your ear hurt). So if you’re looking for ways you can improve how well you sleep at night, start by putting down those phones (and tablets) and picking up something more relaxing instead! Here are some common nighttime habits that might be affecting how well we sleep.
Do you sleep with your phone on your bed?
Everyone’s bedtime routine is different, but one thing we can all agree on is that it’s important to get quality sleep. People who don’t get enough sleep are at greater risk for a variety of health issues and tend to be more irritable, according to the National Sleep Foundation.
The best way to make sure you get enough sleep is by following the recommendations from your doctor or other health care professional. However, there are some things you can do on your own in order to improve the quality of your slumber time:
Avoid stimulants like caffeine after noon if possible (or switch to decaf).
Avoid alcohol consumption within six hours before bedtime.
Get regular exercise during the day and avoid strenuous activity right before bedtime; instead consider opting for yoga or stretching exercises which will help relax your muscles without overstimulating them with too much excitement!
Do you check your phone right before you go to sleep?
If you do, you’re not alone. According to the National Sleep Foundation (NSF), about 90% of Americans use electronic devices an hour before bedtime or during the night. The NSF also states that people aged 18-29 are most likely to check their smartphones and tablets within one hour of bedtime, while those aged 30-49 are more likely than any other age group to report doing so.
The reason why this is a problem is because blue light from phones and tablets can affect your circadian rhythm, which controls when your body’s production of melatonin surges—and thus signals it's time for sleep. Blue light has been shown to suppress melatonin levels by disrupting their release by the brain—resulting in poor quality sleep or even sleep deprivation in some cases.
Do you sleep with your phone charging on your bed?
If you're like me, your phone is likely charging on your bed. That's a problem. On its own, it's not going to kill your sleep quality. But if it means you can't fall asleep without checking Twitter one last time (guilty), then it could be a sign that there are bigger issues at play in your life and/or brain chemistry.
In general, having electronics within eyesight of where we sleep is just not good for our natural circadian rhythm (aka the body clock). The best way to combat this is by making sure that any electronic devices are out of the room before going to bed so they don't disrupt our bodies' natural ability to fall asleep and stay asleep until morning comes around again!
Do you use your phone while in the bathroom?
I know you’re reading this article on your phone. And I know you’re probably in the bathroom, because that seems to be the only place people use their phones anymore. I mean, how often do you see someone on their phone while at dinner with friends or out for coffee? You don’t see it very often anymore.
So why is it that we feel compelled to whip out our phones in the bathroom? Maybe there are some people who really like reading while they are doing their business (or even sitting on the toilet), Do we really need to check Snapchat while pooping? Take a break from social media and put away your phone and relax.
Do you scroll through social media apps in bed before sleeping?
Do you scroll through social media apps in bed before sleeping?
If so, you're not alone. Many of us use our phones as a way to wind down before bedtime—but is this habit cutting into the time we need to rest?
Research has shown that using your phone or other devices in your room can disrupt sleep by making it harder for your brain to transition from wakefulness to sleep mode. The blue light emitted from screens suppresses melatonin production and keeps you alert at night. For example: Researchers found that participants who used their smartphones within one hour of going to sleep had more trouble falling asleep than when they didn't have their smartphones at all.
So if you're looking forward to getting a good night's rest, try powering down your device at least an hour before bedtime—and make sure it stays out of reach while you're trying to fall asleep!
If you answered yes to any of these questions, here’s a list of problems that could be caused by nighttime phone habits.
If you answered yes to any of these questions, here’s a list of problems that could be caused by nighttime phone habits.
Disturbing sleep patterns
Sleep deprivation
Sleep anxiety and other emotional issues (i.e., feeling frustrated or overwhelmed)
Difficulty falling asleep
Difficulty staying asleep
It is important to keep your phone away for a better sleep experience
To start off, I would like to say that it is very important to keep your phone away from your bed. Don't use your phone before going to sleep and don't keep it on the bedside table so that you can check it when necessary (but not too often).
In addition, don't scroll through social media apps in bed before sleeping. The last thing you want is for those bright colors or memes to distract you from getting some restful shut-eye!
As you can see, there are many ways in which your phone can disrupt your sleep. If you answered yes to any of these questions, it’s time to start making changes! Start by turning off your phone or putting it on silent mode before going to bed. Make sure that you don’t use social media apps in the bathroom or scroll through them when laying down for a good night’s rest (we know how tempting it is). Finally, consider charging your phone somewhere other than your bedroom so that when its time for lights out there won't be anything distracting nearby
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