Ashwin Lewis
Excessive use of social media and technology before bed can negatively impact sleep quality and duration, especially in children and adolescents. The stimulating effects of light from digital screens, particularly blue light, can interfere with our circadian rhythms, making it harder to fall asleep and causing sleep disruption. The constant notifications and alerts from social media can also keep us awake, increase feelings of FOMO, and lead to compulsive usage. To improve sleep, it is recommended to set up a no-tech bedtime and stick to it, silence alerts and notifications, charge your devices in a different room, and find alternative pre-sleep activities that don't involve screens, such as reading or journaling.
| Characteristics | Values |
|---|---|
| Notifications | Turn off all non-essential notifications |
| Alerts | Silence alerts and notifications |
| Charging location | Charge your phone in a different room |
| Professional help | Talk to a doctor or counselor |
| Focus mode | Use Focus Mode on Apple or Android |
| Quiet mode | Use Quiet Mode on Facebook and Instagram |
| Grayscale | Set your phone to grayscale |
| No-tech bedtime | Set up a no-tech bedtime and stick to it |
| Pre-sleep activity | Find a pre-sleep activity that doesn't involve your phone |
| Blue light | Avoid blue light exposure before sleep |
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What You'll Learn
Turn off notifications and alerts
Turning off notifications and alerts is a great way to wean yourself off media use for sleep. Notifications are a toxic byproduct of our hyper-connected modern life, and they can be a source of constant distraction and stress. By disabling notifications, you can reduce interruptions and improve your focus, especially when trying to sleep.
- Identify the essential notifications: Determine which notifications are truly essential for you to receive. For example, you may want to keep notifications for calls or messages from close contacts enabled. You can also decide on specific apps that you want to silence, such as social media or email apps.
- Adjust notification settings: Go into the notification settings on your device. On iOS, this can be found in Settings > Notifications. From there, you can choose to turn off notifications for specific apps. You can also enable Do Not Disturb mode, which will silence all incoming notifications except those from allowed apps or contacts.
- Customize notification behaviour: Depending on your device, you may be able to customize how notifications behave. For instance, on Android, you can choose between "Alerting" and "Silent" notifications. "Alerting" notifications will make a sound and appear on your lock screen, while "Silent" notifications will only show up when you swipe down from the top of your screen.
- Set a schedule: Both iOS and Android offer features that allow you to set a schedule for when you want to block notifications. For example, you can enable Do Not Disturb mode during specific hours, such as your sleep schedule. This ensures that you are not disturbed by notifications during your designated rest time.
- Utilize quiet modes: Some apps, like Instagram, offer their own quiet modes or notification settings. You can explore the settings within individual apps to find these options and reduce interruptions.
- Manage smart speakers: If you use smart speakers, such as Alexa or Google Home, you can adjust their settings to prevent them from interrupting your sleep. You can set them to quieter volumes or enable whisper modes to reduce the impact of any necessary alerts.
By following these steps and customizing your notification settings, you can effectively turn off notifications and alerts, helping you to wean off media use for sleep.
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Charge your phone in a different room
Charging your phone in a different room is a great way to wean yourself off media use for sleep. Firstly, it sets natural boundaries. You won't be able to respond to others as quickly, giving you more time to focus on yourself. This can help you process thoughts and emotions that you might have previously been suppressing. Charging your phone in another room can also help you feel more productive. Many people find that checking their phones first thing in the morning can hinder their focus for the rest of the day. By charging your phone in a different room, you can replace this habit with a healthier one, such as meditation or journaling.
Charging your phone in a different room can also improve your sleep quality. The blue light emitted from electronic screens can interfere with your sleep-wake cycle, stimulating parts of the brain that make you feel alert. By charging your phone in a different room, you remove the temptation to check your phone in the middle of the night, reducing the risk of sleep disruption.
It can be challenging to break the habit of checking your phone before bed. Charging your phone in a different room is a simple and effective way to address this. You can also try turning off non-essential notifications and using the Focus Mode or Quiet Mode settings on your phone. These modes allow you to disable certain functionalities and notifications at specific times, such as during sleep.
Remember, it's important to set boundaries with technology and prioritize your sleep and well-being. By charging your phone in a different room, you can take back control of your tech usage and improve your sleep habits.
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Set up 'quiet mode' on social media apps
Excessive social media use before bed can reduce sleep quality and increase the risk of various sleep issues. The stimulating effects of light from digital screens, especially blue light, can interfere with our sleep-wake cycle. The constant notifications and alerts from our apps can keep us alert when we need to rest.
Instagram and Facebook have introduced a feature called Quiet Mode, which disables all notifications and app functions at set times. This feature is designed to help people focus and set healthy boundaries with their social media usage.
- Launch the Instagram app and go to your profile.
- Press the three-line icon located in the top right corner.
- Access the Settings.
- Go to the Notifications tab.
- Select the Quiet Mode option and toggle it on.
Quiet Mode will automatically send a response to anyone who messages you during the set period, letting them know that you are in Quiet Mode and will respond when you are available. You can also customise the days and times for which Quiet Mode is enabled.
For Facebook, you can find Quiet Mode under Settings and privacy > Notifications > Quiet Mode.
In addition to Quiet Mode, you can also try the following:
- Silencing or turning off notifications for non-essential apps.
- Setting your phone to grayscale, which can help train your mind to check your phone less.
- Charging your phone in a different room to avoid the temptation to check your social media before bed.
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Set up a no-tech bedtime
Step 1: Create a dedicated space for your electronics
Find a spot outside the bedroom to keep your electronics during the night. This could be in the kitchen or office, where they are easy to access when you need them but won't tempt you to sacrifice sleep. This space can also be used as a charging station, so all your devices will be fully charged in the morning.
Step 2: Establish a relaxing, no-tech bedtime routine
Design a bedtime routine that doesn't involve having the TV on or checking your messages. Include practical steps like putting on pyjamas, and relaxing activities like stretching or reading in dim light. Reading a physical book is a great way to wind down before bed, and can help you fall asleep faster.
Step 3: Set consistent "screens off" and "lights out" times
Have a consistent deadline for when you're going to shut off your electronics and when you're going to turn off the lights to fall asleep. This will help reinforce healthy habits and improve your sleep hygiene.
Step 4: Silence alerts and notifications
Most electronics have visual or audio alerts when you receive a message or update on social media. Keeping these turned on can wake you up during sleep and increase feelings of FOMO. Instead, turn off or silence your notifications, and put your devices on airplane mode if possible.
Step 5: Use your phone's focus mode
Your phone likely has a focus mode or do not disturb mode that allows you to disable certain functionalities at specific times of the day. You can also set up break reminders and limit how long you can use certain apps in one sitting.
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Find a pre-sleep activity that doesn't involve a screen
Finding a pre-sleep activity that doesn't involve a screen can be a great way to improve your sleep quality and duration. The blue light emitted by electronic devices such as smartphones and tablets can interfere with your sleep by suppressing melatonin and disrupting your sleep cycles. Here are some screen-free activities that can help you relax and prepare for sleep:
Breathwork and Meditation: Practising breathwork techniques such as cyclic sighing and box breathing can improve your mood, reduce physiological arousal, and prepare your body for sleep. Meditation can also help you unwind, relax, and achieve a peaceful state of mind. You can try guided meditation apps or simply focus on your breath in a quiet environment.
Reading: Reading a book before bed has been a traditional pre-sleep ritual for many. It provides an escape into different worlds, allowing your eyes to relax and your brain to wind down. If you're not a fan of reading, you can try graphic novels or listen to audiobooks or podcasts.
Art and Creativity: Engaging in creative activities such as drawing, colouring, painting, or knitting can be meditative and soothing. These activities can help you enter a state of flow, where you become fully immersed in the creative process and your worries fade away.
Writing: Journaling or writing in a diary before bed can be a reflective practice that helps you process your thoughts and emotions. It can also be a way to express gratitude, reflect on the day's events, and set intentions for the next day.
Yoga and Stretching: Incorporating mindful breaths while stretching can help release tension and stress from your body, preparing you for a peaceful sleep. You can try simple bedtime yoga routines or basic stretching exercises to enhance flexibility and promote relaxation.
Warm Bath or Shower: Creating a soothing bedtime routine that includes a warm bath or shower can be relaxing for your muscles and mind. Adding essential oils or using a soothing bath soak can further enhance the experience and promote relaxation.
Baking: Baking can be a comforting and creative activity that provides satisfaction and a sense of accomplishment. It involves measuring ingredients, stirring batter, and enjoying the aromas of freshly baked treats. It can be a therapeutic activity that distracts your mind from daily stressors.
Remember, the key is to find activities that help you relax, unwind, and detach from the digital world. Experiment with different screen-free activities and create a bedtime routine that works best for you.
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Frequently asked questions
Set up a no-tech bedtime for yourself and stick to it. This is the number one rule for getting a good night's sleep.
Keep your phone out of reach. Charge it in another room, or at least on a table or dresser far away from your bed.
Playing some ambient music, meditating, reading a book, or journaling are all fun, relaxing activities you can do without a screen.
Go into your notification settings and turn off everything non-essential. You can also use features like Focus Mode on iOS and Android to disable certain functionality at specific times of the day.
