One startling discovery made so far is that night time phone use is detrimental to sleep Here are some of the ways using your phone at night will destroy your sleep
Affects Your Circadian Rhythm
Your circadian rhythm is the natural cadence of your bodys sleep patterns This core function is tied to every living things biological clock which tells them when its time to sleep and when to get up Various factors impact ones circadian rhythm including natural light darkness habits and other factors If youve ever experienced jet lag you can thank your circadian rhythm for the experience
One of the key discoveries in how night time phone use impacts sleep is the impact on ones circadian rhythm Computer and smartphone screens emit blue light wavelengths During the daylight hours blue wavelengths can be beneficial as they keep you attentive and awake while working on your device However its a different story at night
Blue lights disrupt your circadian rhythm signaling wakefulness to your body This issue is caused by the suppression of melatonin a naturally occurring hormone that regulates sleep patterns Before you head to the pharmacy to pick up melatonin tablets consider putting the phone away before bedtime
Many newer smartphones have a night setting that shifts the lighting to red wavelengths This simple shift can help reset your circadian rhythm and promote healthy sleep
Keeps Your Mind Active
Another way that night time phone use impacts your sleep is by keeping your mind active and engaged Its all too easy to lose track of time while scrolling hopping from one meme to the next or going down the YouTube rabbit hole
By not unplugging from your phone youre not allowing your mind to unplug from the world around you The next thing you know its after midnight and youre feeling more awake than ever If youre the type of person who falls asleep watching TV but can stay awake all night scrolling on your phone this is the likely cause
If willpower is a challenge for you consider adding time blocker limitations on specific apps to prevent night time scrolling Using time triggered app blockers can help you build the habit of unplugging and winding down before bedtime
Lower Quality Sleep
Even if you dont struggle to fall asleep after using your phone at night youll likely experience lower quality sleep than you would otherwise Scientists believe that there are a few factors causing this issue
As mentioned previously the blue light wavelengths are known to disrupt the bodys natural rhythms Another factor is the presence of electromagnetic fields The signals sent and received using electromagnetic fields are thought to cause a decrease in REM rapid eye movement during sleep
The REM phase of your sleep cycle is when most dreams occur Scientists believe that this sleep cycle phase plays a pivotal role in cognition and memory Initial studies show a possible correlation between decreased REM and the development of dementia
Disrupting your bodys rhythms by using your phone at night can lead to tougher mornings and brain fog Put the phone away for better sleep quality that leads to better focus cognition and accomplishment While it might be your goal to master the art of taking a sleep selfie youll get more favorable results by appearing well rested so you can practice during the day
Not Conducive to Healthy Boundaries
The idea of setting boundaries has been a hot topic in 2020 With more people working from home and experiencing new forms of stress its no wonder that the line between work and home is getting erased In our fast paced world weve also become entitled to the idea of instant gratification and immediate results Setting healthy boundaries is essential for protecting your mental health
Unfortunately using your phone at night time isnt always conducive to setting healthy boundaries Theres no reason to check your work email at 11 pm However if your phone is already in hand you might do so automatically This could lead to stress and frustration about an issue at work when you should be unplugged and falling asleep Responding to inquiries at this time could set a precedent that youre available 247 even when you shouldnt be
The same logic applies to personal relationships In the rare occurrences when your friends or family members might have an emergency its ok to be available However if youre just talking about the day or getting pulled into another round of Aunt Suzannes family drama theres no reason that it cant wait until tomorrow
Consider setting your phone on silent and leaving it out of sight and out of mind Many phones have contact settings that keep texts on silent but override the do not disturb setting for phone calls If youre worried about missing a real emergency use this setting
Easier to Hit Snooze
Sleeping with your phone makes it easier to hit the snooze button in the morning So in addition to sleeping poorly youre also able to delay the start of your day by having your alarm within reach This combination of sleep deprivation and morning disruption creates a vicious cycle that leads to more sleep deprivation and so on
The simple act of placing your phone out of reach on silent across the room can significantly impact your life Youll have to get out of bed to hit snooze which will help you wake up more before you can think about getting five more minutes of fractured rest While the first few days might be rough youll fall into a new habit that starts to repair your broken sleep cycle
Increases Stress
Finally using your phone at night can also increase your stress levels This issue is multifaceted First and foremost sleep deprivation is closely related to hormonal disruptions and the release of cortisol the stress hormone Increased cortisol and blood pressure create the physical symptoms of stress and wreak havoc on the body
Furthermore scrolling through the internet at night makes you more likely to come in contact with negativity and stressful narratives You arent going to get the sleep you need if youre fighting with people in the comments section on Facebook
Tips for Better Sleep
To curb your night time phone use start by setting a time limit for one two hours before bed Place your smartphone on do not disturb and set it out of reach to reduce the temptation to scroll Within a few weeks you should notice a significant difference in your sleep quality
Giving up the phone for an hour before bedtime will help distract your brain from the light I am not suggesting you keep your phone at 5 percent life but dont charge your phone next to your bed otherwise you will be tempted to get on your phone in bed In fact 71 percent of people sleep either holding their smartphone having it in bed with them or having it on their nightstand
Starting with these 7 tips can lead you to healthier sleep patterns and a sleep diary or journal can keep track of changed habits Quite often patients have a sleep study without adequate information into their nightly habits and get diagnosed with Insufficient Sleep Syndrome which is basically having terrible sleep as a result of voluntary albeit unintentional behaviors that impact their sleep negatively
If you start to notice a negative pattern that could be corrected by your own choices make changes after a week and see how your next week goes If there is a vast improvement to your sleep you may be able to correct the behavior yourself and avoid having an unnecessary sleep study
A sleep study may still be the best choice though the type of sleep study varies by a patients symptoms Healthcare providers will monitor your sleep either in a lab or at your home using portable home sleep apnea testing equipment
If you live in Alaska and are ready to take back your sleep contact The Alaska Sleep Clinic
907 770 9104
and receive a free 10 minute phone consultation with a sleep educator who can help you determine if a sleep study is right for you
