Are Your Electronics Impacting Your Sleep?

It is common these days for people to fall asleep with the phone in their hands because they have been mindlessly scrolling through social media before bed. While it might seem like an insignificant part of your day, late-night phone habits might be impacting your mental well-being more than you realize.

A recent study sheds light on this complex relationship. Researchers found that frequent nighttime smartphone use was linked to both poor sleep quality and negative mental health outcomes like stress and depression.

The study doesn't definitively prove smartphones cause these issues, but it paints a concerning picture. Here's what we know:

• Blue light emitted from screens disrupts our natural sleep-wake cycle, making it harder to fall asleep and stay asleep.

• Stimulating content like newsfeeds and games can keep our minds racing, preventing us from winding down.

• Comparison caused by social media can trigger feelings of anxiety and inadequacy, further impacting sleep and mood.

How can we break free from the nighttime phone trap to prioritize both sleep and mental health? Here are 3 simple tips:

1. Create a tech-free space: Make your bedroom a phone-free zone. Charge your phone outside your room, or invest in an alarm clock to avoid keeping your phone on your night stand.

2. Find relaxing rituals: Replace screen time with calming activities like reading, taking a warm bath, or listening to soothing music. These activities signal to your body that it's time to unwind and prepare for sleep.

3. Prioritize sleep hygiene: Keep a regular sleep schedule, even on weekends. Create a relaxing bedtime routine and make sure your bedroom is dark, quiet, and cool.

Small changes can make a big difference. Limiting nighttime phone use and prioritizing sleep hygiene can put you on the path to being a healthier and happier version of you.

Lee, K. A., Kim, H. J., Kim, B. J., Yoon, S. Y., & Hong, S. B. (2023). Nighttime smartphone use, sleep quality, and mental health: Investigating a complex relationship. SLEEP, 46(10), zkaa199.