Nighttime Distractions: The Real Effects of Sleeping With Your Phone

If you are like most people, the end of the day seems to be the perfect time to check your phone and get caught up on emails. For most people, the first and last thing they see during the day is their cell phone. It is important to monitor how much you are on your phone and what amount of time is healthy. Consider how sleeping near a phone can impact your sleep, and the things you can change at night to better your quality of sleep.

Phones were created in 1876 by Alexander Graham Bell. Although phones have been around for a while, we have only seen dramatic changes to the design in the past few decades. Not only have they changed in design, but they also incredibly changed in function. The sole purpose of a phone is to no longer make a call, it can be used to simplify everyday chores. It is possible to make phone calls, map a route, be a social media and send texts on today’s style of phone. It should not come as a surprise that this device is an integral part of our lives.

Many of these apps on devices have created a compulsive desire to continue watching, refreshing and responding. A staggering 71% of people reported that they usually sleep with or next to their phone at night, and 5% even say they sleep with their phone in their hand. There is no limit to the stimulation that it provides, and it may be difficult to stop and put the device away. The stimulation from the device may make the brain become too excited or active. Not being able to shut off and naturally fall asleep causes insomnia and sleep deprivation. The artificial light from the device impacts our ability to sleep by delaying out circadian rhythm; our body’s biological clock.

It is clear that phones and other devices may be disruptive to the ability to sleep. If you have insomnia or think that you may suffer from lack of sleep, here are some simple tips you can start tonight to better your sleep quality.

Sleep With Your Phone in a Different Room

Try to allow yourself to go to bed without your phone. If the device is not near you, then there is no temptation to check notifications. If there is something important, you will learn about it in the morning.

Get an Alarm Clock

Instead of keeping a phone in your room to use as an alarm clock, invest in an actual alarm clock. This eliminates the possibility of distraction while in bed. The convenience of the phone does not make up for its interruption of sleep.

Better Your Sleep Environment

Consider ways to make your bedroom a place for sleeping specifically. The bed is not meant for phones, homework and other distractions. By making your bed solely a sleeping space, it will improve your brain’s association with the bed as a place to sleep. Find something calming and relaxing to do before going to bed.