Your phone negatively impacts your sleep. This is old news, but I’d like to explore some other points on this topic that you likely haven’t heard before.
Screen Time’s Negative Impact on Sleep
The blue light emitted by phones and other electronic devices can interfere with the production of melatonin. Melatonin is a hormone that regulates sleep-wake cycles. This is why it’s often recommended to limit screen exposure at least an hour before bedtime.
Moreover, the content we consume on our phones can also impact our ability to relax and unwind. Engaging with stimulating or stressful material, such as work emails or intense news stories, can elevate stress levels and make it harder to fall asleep peacefully.
Additionally, the habit of checking your phone throughout the night can fragment your sleep cycle, leading to poorer quality rest and increased fatigue the following day.
To combat these issues, consider establishing a bedtime routine that promotes relaxation. This might include activities such as reading a book, practicing meditation, or taking a warm bath. You can also adjust the settings on your phone to reduce blue light exposure by enabling Night Shift or similar features.
However, it’s not just screen time that can disrupt sleep; other factors play a significant role as well.
The Case for Removing Your Phone from the Bedroom
The “4th stage” of sleep is known as REM (Rapid Eye Movement) sleep or regenerative sleep. This final stage of a sleep cycle is essential to cognitive functions like memory, learning, and creativity.
Radiation from your phone could be preventing you from reaching this crucial stage of sleep.
If you’re sleeping for 8 ½ hours and then waking up exhausted, it’s time to make a couple changes:
1. Move your phone as far away from your bed as possible.
It’s ideal to leave your phone outside the bedroom.
2. Ditch the traditional alarm tones.
If you use an alarm to wake up, do not use a blaring sound that will immediately put your system into fight or flight. When you wake up with your nervous system in fight or flight, the first thing you’re going to think about are substances that reinforce the fight or flight state that you’re in. So, instead of shocking your nervous system, find your favorite song that makes you feel peaceful and grounded. Make that your alarm so you can gently come out of those deep, deep levels of sleep, into a restful, awakened state. That’s the key.
By being mindful of how your phone negatively impacts your sleep, you can make adjustments that will help you achieve more restful and restorative nights.
Christopher Lee Maher is a former Navy SEAL who endured intense amounts of physical, mental, and emotional stress as a child and during and after his military career. He has taught himself how to free his energy, body, mind and emotions from pain by developing the emotional, physical, mental, and spiritual aspects of being. Christopher studied Traditional Chinese Medical Practices at the Pacific College of Oriental Medicine and at Yo San University. He then continued his studies at The Universal Healing Tao System. Christopher is a student of Grand Master Mantak Chia at the Universal Tao Master School in Chiang Mai, Thailand. He is currently pursuing his Master’s and Doctorate degrees in Traditional Chinese Medicine.