5 Reasons Why Looking at Your Phone Before Bed Is a Bad Habit
Your smartphone is undoubtedly next to you (or perhaps under your pillow) every night when you go to sleep, like a loyal guard dog. You can respond to calls, messages, and emails at any time, even in the middle of the night.
Isn't that what technology is all about? Always connected yet never really logging off or shutting down?
The answer is no. You probably aren't even aware of how your smartphone use affects your sleep and brain health. What may seem to you to be a harmless behaviour - hopping into bed and checking your phone – may have a significant effect on your overall health.
Here are five reasons why checking your phone before going to bed is a bad habit:
1. Your Screen’s Blue Light Suppresses Melatonin
Let's get to the point. The blue light emitted by your smartphone is not only harmful to your eyes, but it is also harmful to your brain. There's a correlation between low melatonin levels and blue light exposure, according to research. Melatonin is a hormone that regulates your sleeping and waking cycles. As a result, when your body is short on it, you may suffer sleeplessness, daytime fatigue, and irritability.
Blue light can disturb your circadian cycle by affecting your internal body clock. This rhythm is in tune with the light and dark. It's why you become more tired at night as the sun begins to set and more energetic in the morning when the sun rises.
Looking at artificial blue light from your phone just before bed disturbs your body's internal clock and rhythm.
2. You Will Feel Less Active and More Tired When You Wake Up
According to a study conducted by Harvard University, reading e-books on your phone makes you feel sluggish and tired when you wake up. Compared to those who read paperback books, people who read e-books from their phones admitted that it took them hours to completely “wake up” the next morning.
3. It Keeps Your Brain Psychologically Engaged
Smartphones were created to make our lives simpler and more productive. They're made for entertaining us while also informing us. The last thing our brain needs when it's time to turn out the lights and go to sleep is more entertainment and information.
Checking your phone activates the brain, making us more alert and active. So even a short check may keep your brain active and prolong sleep.
Your mind can stay busy and engaged long after you've finished scrolling through Instagram or responding to a few work emails. Going to bed and falling asleep should be a pleasant, joyful, and soothing experience. Using your phone too close to sleep may have a negative effect on those feelings.
4. It will Decrease Your REM Sleep
REM sleep is an important stage of sleep for the recovery of your body and mind. REM sleep helps you memorize things and is linked to your creativity and problem-solving skills. If you don’t get enough REM sleep, it can make you feel unproductive and make it harder to concentrate the following day.
5. Not Conducive to Healthy Boundaries
Setting boundaries has been a popular subject recently. It's no surprise that the boundary between work and home is blurring as more people work from home and face new types of stress. We've grown used to instant gratification and immediate results in our fast-paced environment. Setting appropriate boundaries is critical for mental health protection.
Unfortunately, using your phone late at night may make it difficult to establish healthy boundaries. At 11 p.m., there's no need to check your work email. However, if you already have your phone in your hand, you may do so automatically. When you should be disconnected and going asleep, this may lead to stress and frustration over a work matter. Responding to inquiries at this time may create the impression that you're available for work 24/7, even when you aren't.
The above are some of the negative effects of using smartphones in bed. Therefore, everyone should get enough sleep in order to be more productive. Using a phone puts your whole health and performance in jeopardy. This is through decreasing melatonin hormone production, lowering REM sleep, and prolonging the time it takes to fall asleep, among other things. If you love sitting on your phone in bed to relax, why not give our blue light blocking glasses a go. The special coating on our lenses blocks out the harmful blue light letting you get to that last funny dog video and letting you get a good nights sleep.
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