Your bedtime routine is something that you probably don’t think a lot about, but it can have a profound impact on the way you go about your waking day. If you are like most American adults, you probably like to wind down before bed with some kind of relaxing activity. Some people like to read or write, while others will watch TV and spend time on their phones. Let’s look at how your phone affects sleep, and not for the better!
How Your Phone Affects Sleep
While there is nothing wrong with keeping in touch with friends on social media, you might want to get into the habit of putting your phone down at least thirty minutes before bed. Our Sleep MD sleep doctor in NYC is here to tell you how your phone affects sleep patterns in negative ways. Together, you and your sleep doctor can come up with a way to recreate your entire nighttime schedule in a way that will improve your overall quality of life.
1 Your Phone Increases Your Night Alertness
You may go to bed on your phone with the intention of winding down, but you may come across something on social media that really upsets you. This could cause aggravation or irritation, which automatically increases your heart rate. This will deactivate your alertness, preparing your body to wind up instead of down. Perhaps it’s a good idea to wait until morning to catch up on juicy gossip or important news alerts.
2 Your Phone Also Reduces Your Morning Alertness
Staying up until the wee hours of the night typing away on your phone can really tire your brain out – but not in a good way. By the time you finally put your phone down to sleep, your body and mind won’t have enough time to have fully recuperated from the late-night phone activities. As a result, you won’t feel as alert in the morning. Think about what time of day you want to be most awake for, and when you might not want to force your body to be awake.
3 Phone Screens Emit Harmful Light
The blue-toned light that comes from phone screens can wreak havoc on your vision after long periods of time. In fact, this particular light can reduce the amount of melatonin that your body produces. This is a “sleep” hormone that helps your circadian body feel tired when it’s time to get some rest. The reduction of melatonin can interrupt your sleep-wake cycles while doing damage to your retinas.
Most smartphones nowadays have a night setting which changes the blue tone to a warmer orange light. This can reduce the amount of damage coming from your phone – but it will still prevent your body from getting much-needed sleep.
How to Develop Better Nighttime Habits
It can be really hard to put the phone down at night. Screen time is such a natural part of our nightly routine that it can be difficult to reduce it. But taking steps towards healthier bedtime behaviors can ensure better sleep, preventing worsening health conditions down the line. Obviously, putting electronics away at night can be a big help. Here are some other important things you can do to develop better sleep habits:
- Stop drinking caffeine a few hours before bed.
- Put on calm music to help you fall asleep.
- Make sure your room is at a comfortable temperature.
- Invest in hygiene right before bed.
- Turn off notifications and sounds until the morning.
- Find another hobby such as reading or knitting.
If you need help stepping into a better sleep time routine, reach out to our professional sleep doctor in New York City today.
Get the Very Best in Sleep Care ASAP!
Your sleep habits can drastically affect the rest of your body’s health. If your current bedtime routine consists of looking at your phone for hours on end, it’s time to work on reducing that screen time. If you just can’t find a way to fall asleep at night, get in touch with our sleep experts at Sleep MD NYC for the best insomnia treatment in NYC. Schedule your personal consultation today!
