Electronic devices have become an integral part of our lives in this modern era, whether it is used for commercial or personal purposes. We are exposed to the bright light emitted from digital devices called blue light. There is no harm in gaining the benefits of technology, but the culture of late-night scrolling is alarming.
Continuous exposure to bright lights at night adversely affects sleep quality. It causes serious issues like insomnia, sleep apnea, etc., or worsens the symptoms. People struggling with sleep deprivation must limit mobile usage, as you can only have better sleep without screens.
This article elaborates on the link between screen time and sleep issues with scientific evidence. Moreover, it provides insight into basic sleep hygiene tips and how to reduce phone scrolling.
How Blue Light Affects Sleep Quality
Blue light emitted from screens of different electronic devices disturbs our sleep with these effects:
- Disturbance of Circadian Rhythm
Circadian rhythm is the natural body’s sleep-wake cycle, enabling the brain to differentiate night and day timings. This rhythm works based on external lighting. When exposed to blue light at night, our brain gets the signal about day, resulting in difficulty falling asleep.
- Irregular Melatonin Production
The irregular production of melatonin, an essential hormone for sleep, disturbs the internal body clock. Darkness stimulates a high level of melatonin at night, which makes us feel sleepy and relaxed. However, mobile scrolling at bedtime suppresses melatonin production and makes you feel active. You cannot enter the relaxing phase, which is essential for uninterrupted sleep.
- Emotional Instability
Scrolling at night keeps the brain engaged and stimulates dopamine production, particularly while going through news or shocking facts. This thing triggers emotional responses, resulting in stressful feelings and anxiety symptoms.
- Morning Fatigue
When the brain remains active at night, we feel sluggish and tired in the morning. You also experience low cognition or decision-making powers with this effect.
How to Cut Down Nighttime Phone Use
You can get rid of mobile addiction for your mental and physical well-being with these steps:
Set a Rule
You must set a rule that you should not use your mobile at least one hour before bedtime. So, keep it out of reach to lessen the temptation to use it.
Turning On Night Mode
Turning on night mode, when necessary, can minimize the adverse effects of screen usage. This mode reduces blue light emission, helping you unwind.
Picking a Healthy Night Ritual
Instead of scrolling, pick a suitable night ritual to unwind quickly. You have countless options, such as meditation, aromatherapy, book reading, etc.
Outside Mobile Charging Station
Before going to bed, we often charge our mobile batteries for the next day. Keep the charging station in any place other than the bedroom. This simple step helps to avoid phone usage.
Preference to Alarm Clocks
Setting your alarm on a mobile is the beginning point of endless scrolling. To avoid this, you can shift to an alarm clock so you rely less on your mobile.
Tips for a Better Sleep Routine
People with insomnia, leg restlessness syndrome, or other sleep issues can improve sleep quality with the following tips:
- Avoid daytime naps or restrict duration to less than one hour.
- Stick to a regular sleep routine, even on Sundays.
- Keep the bedroom’s temperature slightly low at around 60°F with enough ventilation.
- Avoid sugary or spicy food, particularly in the evening.
- Take herbal supplements like CBD for better sleep quality.
- Take light meals for dinner, leading to easy digestion.
- Avoid caffeine and alcohol, major culprits behind sleep issues.
- Go for suitable sleep rituals like meditation, book reading, etc.
Bottom Line
Sleep is a basic bodily requirement that repairs and heals us internally. Late-night doom-scrolling contributes to poor sleep hygiene, adversely affecting mental and physical health. So, limiting screen usage after evening is mandatory for optimal health. Be sure to avoid bright screens before bed; set them aside at least two hours for a digital detox.