Cell phones have become such a huge part of our daily lives and provide many benefits and advantages. Psychologists are cautioning about the many negative sides of too much time on our cell phones, especially at night. Scrolling on our cell phones in the evening as been scientifically proven to affect sleep.
1. Blue Light Exposure
· Impact on Melatonin Production: Cell phones emit blue light, which can interfere with the production of melatonin, which s the hormone responsible for regulating sleep-wake cycles. Blue light exposure, especially in the evening, can delay melatonin production, making it harder to fall asleep.
· Circadian Rhythm Disruption: The suppression of melatonin can shift the circadian rhythm, leading to delayed sleep onset and reduced overall sleep quality.
2. Mental Stimulation
· Increased Alertness: Using a cell phone, particularly engaging in stimulating activities such as social media, gaming, or reading emotionally charged content, can increase mental alertness and make it harder to wind down for sleep.
· Emotional Arousal: Interactions on cell phones can provoke emotional responses, such as stress, excitement or anxiety. Also, interferes with the ability to relax and fall asleep.
3. Sleep Environment Disruption
· Bedroom as a Multipurpose Space: Using cell phones in bed and condition the brain to associate the bedroom with activities other than sleep, such as work or entertainment, making it harder to use the space solely for rest.
· Electromagnetic Radiation: Some studies indicate the possibility this affecting sleep patterns.
4. Behavioural Factors
· Delayed Bedtime: Prolonged use of cell phones can lead to delayed bedtimes, reducing total sleep duration. Engaging in compelling content or conversations can push bedtime later than intended.
· Sleep Inertia: Using a cell phone immediately upon waking can make sleep inertia (the grogginess experienced upon waking) worse. Healthier habits to start the day, make the day a better one!
Recommendations for Better Sleep
· Limit Screen Time Before Bed: Try to avoid using cell phones at least an hour (2 would be better) before bedtime to reduce blue light exposure and mental stimulation.
· Use Night Mode Features: Many cells have “night mode” or “blue light filter” settings that reduce blue light emission.
· Establish a Bedtime Routine: Create a relaxing bedtime routine that doesn’t involve electronic devices. Reading a physical book, taking a bath, or practicing mindfulness can be helpful.
· Silent Mode and Do Not Disturb: Use silent mode or “Do Not Disturb” settings to minimize disruptions from notifications during the night.
· Bedroom Environment: Keep the bedroom as a lovely space for sleep by removing all electronic devices or setting boundaries for their use in bed.
Sleep is so important to our day to day functioning both physically and mentally. There is a marked relationship between quality of sleep and optimal mental health – an essential foundation. Starting with one simple step of limiting cell phone use, is a step in the right direction.
Happy Sleeps, Sherry
