In the digital age, our mobile phones have become indispensable tools that keep us connected, entertained, and informed. However, the convenience of having a smartphone at our fingertips can sometimes lead to unhealthy habits, especially when it comes to our bedtime routines. Here are seven bad mobile phone habits you should avoid before going to bed to ensure better sleep and overall well-being.
Bad mobile phone habits you must avoid
- Checking social media: Scrolling through social media feeds before bed can be highly stimulating, making it difficult for your brain to wind down. The constant influx of information, images, and updates keeps your mind active, delaying the natural process of falling asleep. Instead of relaxing, you might find yourself becoming more alert and engaged, which can lead to difficulties in falling asleep and a reduction in sleep quality.
- Responding to work emails: Bringing work into your bedroom can blur the lines between professional and personal life. Responding to work emails before bed can increase stress and anxiety, making it harder to relax. This habit can also extend your work hours, leading to burnout and reducing the amount of time you have to unwind and recharge.
- Engaging in intense conversations: Whether it’s a heated argument or an intense discussion, engaging in emotionally charged conversations via text or messaging apps can elevate stress levels and trigger an adrenaline response. This can make it challenging for your body to transition into a restful state, thus delaying sleep onset and disrupting your sleep cycle.
- Watching videos or streaming shows: While it might be tempting to watch videos or stream shows in bed, this habit can interfere with your ability to fall asleep. The blue light emitted by screens can suppress the production of melatonin, a hormone that regulates sleep-wake cycles. Additionally, the engaging content can keep your brain active and prevent you from feeling sleepy.
- Playing mobile games: Playing mobile games before bed can be highly stimulating, both mentally and visually. The excitement and engagement required in gaming can increase adrenaline levels and make it difficult for your mind to calm down. This can lead to prolonged sleep latency and decrease the overall quality of your sleep.
- Using your phone as an alarm clock: While using your phone as an alarm clock is convenient, it can also tempt you to use it for other activities right before bed. Checking the time or setting alarms can lead to distractions and prolong the time you spend on your device. Consider using a traditional alarm clock to avoid this temptation and keep your phone out of reach during bedtime.
- Browsing the internet: Endlessly browsing the internet before bed can keep your mind engaged and delay sleep. The vast amount of information available can lead to information overload, making it harder for your brain to shut down. This habit can also disrupt your sleep schedule, as you might lose track of time and stay awake longer than intended.
Tips for better bedtime habits
To promote better sleep and improve your bedtime routine, consider the following tips:
- Establish a digital curfew: Set a specific time to put away your phone, ideally an hour before bed.
- Create a relaxing routine: Engage in calming activities such as reading a book, practising meditation, or taking a warm bath.
- Use night mode: If you must use your phone, enable the night mode or blue light filter to reduce its impact on melatonin production.
- Keep your phone out of reach: Place your phone across the room or in another area to avoid the temptation of using it before bed.
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