Evie Summers
Many people sleep with their phones by their side, but this can have a negative impact on sleep quality. The blue light emitted by phones and other electronic devices can disrupt the body's natural circadian rhythm, making it harder to fall asleep and delaying REM sleep. In addition, the constant stimulation and stress of checking social media and emails can keep the brain active and engaged, making it difficult to wind down and relax. To improve sleep quality and duration, it is recommended to avoid screens and electronic devices at least an hour before bed, opting instead for relaxing activities such as reading, listening to soft music, or practicing meditation or mindfulness.
Characteristics of sleeping without a phone
| Characteristics | Values |
|---|---|
| Location of the phone | Keep the phone in another room or at a distance from the bed. |
| Time spent on the phone | Avoid using the phone at least one hour before bedtime. |
| Alternative activities | Engage in alternative activities such as reading books, writing, listening to music, or meditation. |
| Sleep routine | Establish a consistent sleep routine, including fixed bedtimes and wake-up times, even on weekends. |
| Stimulants | Avoid stimulants such as caffeine, alcohol, or nicotine close to bedtime. |
| Exercise | Incorporate regular exercise into your routine, but refrain from vigorous activities 90 minutes before bedtime. |
| Environment | Create a quiet, dark, and cool environment with minimal distractions. |
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What You'll Learn
Reading a book before bed
To maximise the effects of reading before bed, consider your location and lighting. Instead of reading at a desk or a hard chair, find a comfortable spot where you can stretch out, such as your bed or a cosy reading corner with pillows and blankets. Turning off bright lights 2 hours before bedtime and switching to dim or amber lights can also improve your sleep.
When choosing a book to read before bed, opt for something relaxing that allows you to unwind. Avoid books with content that could elevate your heart rate or cause emotional distress, such as horror or thriller novels. Instead, choose a book that interests you and helps you relax. Reading a book before bed can be a great way to improve your sleep and overall well-being.
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Avoid caffeine, alcohol, and nicotine before bed
Caffeine, alcohol, and nicotine are stimulants that can make you more alert and disrupt your sleep. The effects of these substances can last for several hours, so it's best to avoid them in the late afternoon and evening if you want to get a good night's rest.
Caffeine is a well-known stimulant that can keep people awake if consumed too late in the day. It is found in coffee, tea, chocolate, and some soft drinks, and its effects can last for up to eight hours. So, if you're sensitive to caffeine, consider avoiding it after 2 pm or even earlier.
Alcohol may help some people fall asleep initially, but it can disrupt your sleep later in the night. It can also reduce the quality of your sleep, leaving you feeling tired and groggy the next day. It's best to avoid alcohol close to bedtime and stick to moderate consumption earlier in the day if you want to maintain healthy sleep patterns.
Nicotine is another stimulant that can disrupt sleep. It increases heart rate and brain activity, making it harder to fall asleep and stay asleep. If you smoke, try to avoid doing so in the hours leading up to bedtime. Quitting smoking or reducing your nicotine intake can also improve your overall sleep quality.
In addition to avoiding these substances, regular exercise can also help improve your sleep. However, avoid vigorous exercise within 90 minutes of bedtime, as it may have the opposite effect and make it harder to fall asleep. A consistent exercise routine, combined with a stimulant-free evening routine, can promote better sleep habits and overall health.
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Put your phone in another room
If you're looking to improve your sleep quality, one of the most effective things you can do is to keep your phone out of your bedroom. This may seem daunting, even addictive, but it's a sure-fire way to improve your sleep and overall well-being.
The blue light emitted by electronic devices such as phones is known to cause sleep disruption. The light suppresses melatonin secretion and delays sleep, affecting the quality of rest you get. By removing your phone from your bedroom, you eliminate the temptation to engage in late-night scrolling or playing games, which can quickly turn into hours of lost sleep.
Keeping your phone out of the bedroom helps establish boundaries and encourages a healthier relationship with your device. It gives your brain space to engage in other activities, such as reading a book, listening to music, or simply having a conversation with your partner. It also ensures that your first and last actions of the day are not centred on your phone, giving you a sense of control and reducing anxiety and FOMO.
When you wake up in the morning, instead of reaching for your phone, try meditating, reading, or engaging in a hobby. This helps you start your day in a calm and relaxed state, without the pressure of immediately catching up on social media or emails. You'll be surprised at how much time you gain and how much more rested you feel.
While it may be challenging at first, keeping your phone in another room is a valuable habit to develop. It improves your sleep, gives you a sense of freedom from technology, and allows you to focus on activities that enhance your well-being. So, if you're struggling to sleep, consider bidding your phone adieu and giving it a new bedtime location outside your bedroom.
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Keep your room dark and cool
Keeping your room dark and cool can help you fall asleep faster and improve your sleep quality. Darkness is a cue that influences the circadian rhythm, which is the body's 24-hour cycle of behavioural, physical, and mental changes. By keeping your room dark, you help your brain and body judge that it is nighttime, making it easier to fall asleep.
To keep your room dark, invest in good curtains or blinds to block out unwanted light. You can also keep clocks out of view and put your phone away, facing down, to avoid the light from screens. If you need complete darkness to sleep, you can also try using an eye mask.
In addition to keeping your room dark, it is important to maintain a cool temperature. A cool room is generally better for sleeping in than a hot or stuffy one. Ensure your room is well-ventilated, and if necessary, use a fan or air conditioning to maintain a comfortable temperature.
By following these tips and creating a dark and cool environment, you can improve your sleep quality and fall asleep more easily.
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Exercise regularly
Exercise is a great way to improve your sleep quality and duration. Working out is beneficial for both your body and mind, and it can help you fall asleep faster and improve your sleep. However, the timing of your workouts is crucial. While some people can exercise close to bedtime without any negative impact on their sleep, others may find that working out too late in the day interferes with their sleep. This is because aerobic exercise increases the body's core temperature, taking a toll on sleepiness, and the release of endorphins can create a level of brain activity that keeps some people awake.
To ensure that your exercise routine improves your sleep, it is recommended to leave at least one to two hours between your workout and bedtime. This gap allows endorphin levels to decrease and gives your body temperature the opportunity to drop, facilitating sleepiness. Additionally, the time of day you exercise is not as important as simply listening to your body and knowing what works best for you. Some people may benefit from morning workouts, while others may find that evening exercises help them sleep better.
Engaging in at least 30 minutes of moderate aerobic exercise can improve your sleep quality. This can include activities such as walking, jogging, swimming, or cycling. These exercises increase the amount of slow-wave sleep you get, which refers to the deep sleep stage where your brain and body rejuvenate. Regular exercise also helps stabilize your mood and decompress your mind, making it easier to transition to sleep.
Exercising regularly is a natural way to improve your sleep without relying on your phone. By creating a consistent exercise routine and maintaining a one- to two-hour buffer before bedtime, you can enhance your sleep quality and overall well-being.
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Frequently asked questions
There are many ways to fall asleep without your phone. Reading a book, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping. Going to bed and waking up at the same time every day is also a good habit to get into.
Looking at your phone before bed can cause significant sleep disruption. The blue light from your phone is an artificial colour that mimics daylight, making you feel more alert. This is the opposite of what you need when you're trying to wind down for bed.
Checking your phone stimulates your brain. Even a quick check can engage your brain and delay sleep. Doomscrolling can distract you, keeping you awake for hours beyond your normal bedtime.
Try reading a book, listening to music, or doing some gentle exercises. You could also try writing in a notebook about your concerns or making a to-do list for the next day to help manage your worries.
