Mobile off before sleep or not?

Cal Newport, author of Digital Minimalism, rightfully said:

"The problem isn't the technology itself. It's how we use it. We become addicted to the stimulation and novelty, and we lose sight of the bigger picture."

Are you amongst the many who can’t refrain from their mobiles, especially during sleep time? Do you end up keeping your phone right next to you or under your pillow? If yes, then you need to understand that there’s more to this than meets the eye!

The science of blue light and sleep

Blue light, a specific wavelength emitted by screens of all kinds, from laptops and TVs to our trusty mobile phones can significantly disrupt our body's natural sleep-wake cycle, known as the circadian rhythm.

Studies suggest that exposure to blue light in the evening suppresses the production of melatonin, a hormone crucial for regulating sleep and signaling to our body that it is time to go to bed. Neglecting to turn off mobiles before bed can have unintended side effects on our sleep health, leaving us feeling tired and groggy in the morning.

Consider keeping your mobile off well before bedtime, creating a tech-free zone in the bedroom, or enabling night-time settings that reduce blue light emission.

Effects of screen time before sleep

The lure of a buzzing night gadget just before bed can lead to heightened alertness, making the transition to sleep more difficult.

Physical effects:

1. Suppressed melatonin production: Blue light exposure from phone screens disrupts the natural production of melatonin, a hormone that signals sleepiness.
2. Eye strain and headaches: Staring at a bright screen for extended periods can lead to eye fatigue, dryness, and headaches, making it harder to relax and be at peace.
3. Muscle tension: Holding your phone in a specific position for a long time can lead to neck and shoulder tension, hindering relaxation.
4. Disrupted circadian rhythm: Constant blue light exposure throws off your body's natural sleep-wake cycle, making it harder to fall asleep and stay asleep throughout the night.
5. Increased alertness: The stimulating content and bright light from phones can activate your nervous system, making it harder to wind down and prepare for sleep.

Also read: Anxiety at Night: Can't Stop Worrying About Sleep?

Psychological effects:

1. Anxiety and stress: Engaging with emails, social media, or work messages before bed can trigger feelings of anxiety and stress, making it difficult to switch off and relax.
2. Fear of Missing Out (FOMO): Seeing others' posts on social media can lead to FOMO, making you feel like you're missing out on something and keeping you mentally engaged.
3. Sleep onset insomnia: The stimulating content and blue light exposure can make it harder to fall asleep initially, leading to frustration and further delaying sleep.
4. Disrupted sleep: Frequent phone checks or notifications can disrupt sleep cycles, leading to fragmented sleep and decreased quality of rest.
5. Decreased cognitive function: Lack of sleep due to phone use can impair your focus, memory, and overall cognitive function the following day.

Impact of poor sleep due to screen time

The correlation between poor sleep and health issues is well-documented, underscoring the urgent need, ‘Do not use mobile devices before sleep.’ Beyond immediate impacts like moodiness and decreased focus, long-term effects include an increased risk of serious health conditions having a long term effect on mind and body.

Health risks:

• Increased risk of chronic diseases: Chronic health conditions like heart disease, diabetes, and obesity have all been linked to insufficient sleep. Disrupted sleep patterns caused by blue light exposure from phones can contribute to these risks.
• Weakened immune system: Sleep is crucial for our body's ability to fight off illness and infection. When sleep is compromised by late-night phone use, our immune system becomes less effective.
• Weight gain: Lack of sleep can disrupt hormones that regulate appetite, potentially leading to increased cravings and weight gain.
• Mood disorders: Poor sleep has been linked to an increased risk of depression and anxiety. The emotional toll of sleep deprivation can significantly impact our overall well-being.
• Cognitive decline: Chronic sleep deprivation can impair memory, focus, and decision-making abilities.

Also read: Can meditation replace sleep in 2024?

How long before bed to stop using your phone

Experts recommend establishing a tech-free buffer zone – ideally, an hour or so before sleep – to mitigate the disruptive impacts of screen time on your body's natural sleep cycle.

By putting down your mobile phone and stepping away from screens, you allow your mind to unwind and prepare for sleep. The blue light emitted by electronic devices suppresses melatonin production, a hormone that signals drowsiness. Creating a tech-free buffer zone allows your melatonin levels to rise naturally, promoting feelings of calmness and sleepiness.

The constant notifications, emails, and social media updates we encounter on our phones keep our brains engaged and alert. Taking a break from these digital distractions allows your mind to transition to a calmer state, making it easier to fall asleep and achieve deeper, more restful sleep.

The power of a tech-free buffer zone lies in its simplicity. It's a small yet profound shift towards better sleep hygiene, one that starts with turning off your devices and embracing pre-sleep routines that don't involve screens.  This could involve reading a book, taking a warm bath, practicing relaxation techniques, or spending quiet time with loved ones. By creating a calming and screen-free environment in the hour or so leading up to bed, you'll be setting yourself up for a night of better sleep and a more energized tomorrow.

Just like the rushing water or rainfall, the water-like sound of brown noise has helped a lot of people to reduce their racing thoughts and bring a state of calm and relaxation to sleep peacefully. So, if you can't resist that pre-sleep phone check, turn off the blue light filters, ditch the social media scrolling, and open a brown noise app instead. It might just surprise you how quickly you drift off.

For further exploration, try the most played, 'Insomnia to deep sleep', by the Indian mentalist to relax your mind and body.

Frequently Asked Questions

Q: How does mobile phone radiation affect sleep?

A: The concern about mobile phone radiation effects on sleep centers around the disruption of your natural sleep cycles. When you’re exposed to the blue light emitted by mobile phones, your bodies interpret this as daylight, which can inhibit the production of melatonin, a hormone essential for regulating sleep, which can make it challenging to fall asleep.

Q: Why should I not use my phone before sleep?

A: The advice, ‘Don't use phone before sleep’ is common as the blue light can trick your brain into thinking it's still daylight, disrupting the natural production of the sleep hormone melatonin. Engaging with content on your phone can mentally stimulate you, making it harder to relax and wind down. Establishing a pre-sleep routine free from digital devices helps signal to your body that it is time we go to bed, promoting a more restful night's sleep.

Q: How far should my phone be when I sleep?

A: To minimize exposure to mobile phone radiation effects and ensure a restful night's sleep, it's advisable to keep your phone at least a few feet away from your bed. A good practice is to place it on a nightstand far enough that you need to get up to reach it. This not only reduces potential radiation exposure but also discourages the temptation to use it if you can't sleep.

Q: How many times should I use my phone a day?

A: While there's no one-size-fits-all answer, the key is balance. Aim to limit night gadget use and be mindful of your screen time throughout the day. Do not use mobile devices excessively; instead, try to be present and engage in activities that don't require a screen. Setting specific times for phone use can help manage your digital consumption effectively.

Q: How much screen time is healthy?

A: Health experts suggest that adults should limit leisure screen time, including TVs, computers, and smartphones, to less than two hours a day to promote better physical and mental health. It’s crucial, especially in the hours leading up to bedtime, that you don't use phone or other electronic devices to ensure that it is time you go to bed for a restorative sleep.

Final thoughts

Our digital habits, especially before bedtime, have significant implications for your sleep quality and, by extension, your overall health. As you navigate the challenges of modern life, the decision of not using mobile phones before bed is a positive step towards reclaiming your sleep health. Let tonight be the night where you prioritize rest over scrolls, pushing you towards a more rested, vibrant tomorrow.

Read next: Tired, still can't sleep? Here's what you need to do