Saying it’s common to be active on your smartphone before going to sleep is an understatement. In fact, according to BusinessInsider.com, 95% of people use their phone just before going to bed, and 90% of 18- to 29-year-olds sleep with their phones.
To most people, these statistics aren’t shocking; we live in a digital age driven by our small screens. Shocking or not, what do these figures mean and how do they affect us?
Research shows that smartphone usage before bed has a profound effect on our sleep. When we turn our phones off, our brains don’t immediately follow suit. Cleveland Clinic reports that this habit keeps our brain psychologically engaged and affects our REM sleep.
“Checking your phone stimulates the brain so we are more active and awake,” says sleep medicine expert Michelle Drerup, PsyD, DBSM. “Even just a quick check can engage your brain and delay sleep.”
Blue light emitted by your phone also poses a threat to your sleep by restricting your production of melatonin, the hormone that regulates your sleep-awake cycle. This can dramatically decrease feelings of sleepiness. In addition, blue light exposure contributes to the development of retina damage.
Just like watching a violent movie before bed can affect your sleep, so can a controversial social media post. The hours before sleep should be the time when your brain is exposed to calm, relaxing stimuli – and much social media content is far from this.
Based on the research, it’s clear that smartphone usage before bed is not ideal for your sleep. But why is getting quality sleep so important in the first place?
Lack of sleep can lead to a host of issues affecting behavior, memory, emotions, and learning. Examples include:
- Inattention, irritability, hyperactivity, poor impulse control, and difficulty multi-tasking
- Impaired memory
- Impaired math calculation skills
When you don’t get enough sleep, you go into “sleep debt.” Your body and brain are tired, so they try to get sleep whenever possible, which can result in microsleeps. These microsleeps can last just seconds, affecting your ability to retain information.
So, what is the solution, besides locking the phone away hours before bed? Here are a few suggestions:
1. Invest in blue light blocking glasses, which shield your eyes from blue light emissions.
2. Aim to set the phone down at least 30 minutes before you fall asleep.
3. Sleep with your phone out of reach. This will protect you from the temptation of grabbing it from your bed or nightstand. If you wake up in the middle of the night, this will also remind you to avoid checking your phone before falling back asleep.
4. Replace your pre-bed phone usage time with another enjoyable, relaxing activity, like reading a book, journaling, or listening to a calm playlist or podcast.
5. Free yourself from the pressure of responding to others at a moment’s notice. Protecting your sleep may lead to more delayed responses on your part, but remind yourself that this boundary benefits you and your overall health.
As you work to improve your quality of sleep, watch your ability to concentrate, learn and absorb information flourish. The better you sleep, the better you will function while you are awake, helping you be the best version of yourself—personally, academically, and professionally.
Want more tips for living your best life? Check out our other blog posts.