Easy tips for sleeping well, avoid playing on your cell phone for too long

Do you like to open your cellphone for fun before sleeping? Before going to bed, don't open your cellphone so you can sleep soundly and your body will be fresh when you wake up.

AP/JESSIE WARDARSKI

James Walter uses his smartphone at his home in Queens, New York, United States, April 7, 2021.

Cell phones or gadgets have become an inseparable part of everyday life. Without realizing it, as soon as people wake up, people will automatically open their cellphone or device. Likewise before sleeping at night.

Initially just checking incoming messages. Then, you can continue surfing news channels or social media and eventually lose track of time. In fact, staring at cellphone screens for too long, especially at night before bed, can disrupt sleep quality.

Jessica Peoples already knows the risks of excessive screen time on her phone at night. Every night before going to bed, Peoples tries to limit the time she spends on her phone to around 30-60 minutes. Usually, she spends more time just browsing social media.

Also read: Sleep is Capital for Tomorrow

"I recently tried to limit my phone usage. I realize that if I look at my phone for too long, it will make it harder to sleep," said Peoples from New Jersey, United States, to the Associated Press (AP) news agency on Wednesday (8/5/2024).

According to a survey conducted by the National Sleep Foundation in the US, more than half of Americans spend time playing on their mobile phones up to an hour before going to bed. This one-hour limit is the maximum limit if they wish to sleep soundly.

A Professor and sleep health specialist at the University of South Carolina School of Medicine, Melissa Milanak, explains that the brain needs rest well before bedtime. This is necessary to achieve sound sleep and restore bodily functions.

KRISTOPHER RADDER/THE BRATTLEBORO REFORMER VIA AP

Chad Burnett, a high school graduate from Hinsdale, United States, took a short nap before the graduation ceremony on June 17, 2023. A Gallup survey, released on April 15, 2024, stated that the majority of Americans would feel better if they could sleep more.

Changing one's sleep routine may not be easy. However, if a person lacks sleep, it poses risks to anxiety, obesity, and other negative effects. Research shows that smartphones greatly disturb the circadian rhythm that regulates sleep and other hormones.

Also read: Sleep Disorders, Biological Clock Rhythms, and Adolescent Mental Health

Lisa Strauss, a psychologist specializing in cognitive behavioral medicine sleep disorders, said that cellphone screens pose a high risk to sleep quality. The brain processes the light coming from the cellphone screen the same as sunlight. This light suppresses the production of melatonin which can prevent people from sleeping soundly. Even the slightest exposure to light in bed can have an impact.

Addicted

The problem is, rather than just checking messages, news and e-mail, people are usually easily tempted to watch videos on social media. Someone will actually become enthusiastic and their brain will work actively.

The algorithms created by social media platforms are intentionally designed to attract and force people to browse longer. People are forced to stay awake even when they are very sleepy and become addicted.

Most scientific research on the impacts of social media has so far focused on teenagers and young adults. However, according to Strauss, most of his clients are actually middle-aged individuals.

Also read: Quality Sleep Can Increase Resistance to Stress

They are also struggling against insomnia. Initially, they watched videos on social media, and then more and more people became addicted.

The issue is not only limiting cell phone use in bed, but also cell phone use at night.

As long as it's not a cellphone

When problems or disruptions in sleep arise, experts recommend immediately changing daily routines. It is recommended to engage in activities to tire the body out by nightfall and simply desire sleep.

If you still have difficulty sleeping, it is recommended to read a physical book. Electronic books, such as e-readers, are also allowed because the screen light is not as bright as a cell phone.

Milanak also suggests that before going to bed you should take a warm shower. Or you could also listen to podcasts, prepare your children's office or school lunches, or spend time with your family. Any activity is allowed, apart from playing on your cell phone.

Also read: Irregular Sleeping Increases the Risk of Dementia

"Make a list of things that you like, but have never been able to do or complete. It is better to spend time on activities that do not involve a screen. Writing a task list for the next day also helps prevent you from pondering in bed," said Milanak.

Strauss added, do all those activities in another room. This is to train yourself to associate the bed with sleep. If there is no other private room in the house, just create some kind of divider between the sleeping area and the area for activities.

In addition, it is best to keep your phone in another place or room. At the very least, it should not be placed near our sleeping area. It would be even better if the phone is set to night mode and the brightness of the screen is reduced.

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The duration and quality of sleep can affect daily activities and have an impact on physical, mental, and social health. Adults need to sleep for 7-8 hours per day.

Minimize tempting notifications by activating the "do not disturb" mode on your phone. This can be customized to limit calls and messages from only certain people, such as parents or siblings. Strauss understands that checking your phone before bed is a luxury for certain people.

Also read: The Importance of Sleeping on Time

For example, parents who are tired from working all day and need free time for themselves or me time. Browsing social media or anything else on a cellphone is often considered a “reward” after a hard day's work.

"Everyone has the right to have moments alone to relax. However, it may be better to do it earlier so that sleep time and physical and psychological health are not disturbed," said Strauss.

(AP)