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Using a smartphone before bed has become a habit for many. However, studies establishing a direct link between sleep problems and phone use before going to sleep are increasing. You may even feel unusually tired since you use your phone before going to sleep.
If you have decided to change this habit, here are 6 tips that should help you.
Blue light emitted by smartphone screens is one of the main causes of sleep disruption. This light interferes with the production of melatonin, the hormone that regulates our sleep cycle. To minimize its effects, you can enable night mode or blue light filter on your device. You can also download specific applications that automatically adjust the colors of your screen depending on the time of day.
If you can't discipline yourself, you can set more restrictive limits for yourself, like the choice of an hour after which you no longer touch your smartphone. Ideally, stop using it at least one hour before going to bed.
Use this time for relaxing activities such as reading a book (in print), meditating, or writing a journal. By creating a screen-free routine before bed, you prepare your body and mind for a restful night's sleep.
Ironically, some apps can help you sleep better. Apps like Calm or Headspaceoffer guided meditation sessions, bedtime stories and calming sounds. These tools can replace your compulsive scrolling on social media with activities that promote relaxation and sleep.
Attention, to apply this advice, you must reach the motivation expert mode because your phone remains close to you. The temptation is therefore very strong.
If your phone charges next to your bed, it's tempting to pick it up every time you wake up at night or before going to sleep. However, these are the two worst habits to have to end or start a day.
To get rid of this bad habit, you can move your charger to another room to reduce this temptation. You can also invest in a small traditional alarm clock so you no longer have to depend on your smartphone to wake you up in the morning.
Incessant notifications can interrupt your sleep or make you check your phone. Activate “Do not disturb” to block these notifications overnight. Most smartphones allow you to schedule this mode, so you can set a period of time during which all notifications will be silent.
It is also possible to configure filters to authorize calls from your emergency contacts for example.
The best way to disconnect from your phone before bed is to integrate this habit throughout the day. Dedicate specific times of the day where you completely disconnect from your smartphone. During lunch, during breakfast, during your sports sessions, etc.
This digital detox can help you reduce your focus on your phone and adopt healthier habits. By limiting your use of the device, you learn to live in the present moment and improve the quality of your sleep.
Here are our 6 tips allowing you to improve your sleep by disconnecting from your smartphone in the evening. If you have any other tips, please share them in the comments.
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