According to a survey by the National Sleep Foundation, more than half of Americans use their phones within an hour of going to sleep, which experts say is the latest we should be shutting off our devices.
Melissa Milanak, an associate professor at Medical University of South Carolina specializing in sleep health, explains that our brains need time to wind down before bedtime to get the restorative deep sleep that helps our bodies function properly.
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Insufficient sleep has been linked to various negative outcomes, such as anxiety and obesity, and research shows that smartphones are particularly disruptive to the circadian clock that regulates sleep and other hormones.
Lisa Strauss, a licensed psychologist specializing in cognitive behavioral treatment of sleep disorders, points out that the brain processes electric light, not just the blue light emitted by smartphones, as sunshine, which suppresses melatonin production and delays deep sleep.
However, it’s not just the light that keeps you up. “Technostress” from checking emails, scrolling through news, or watching tailored videos on social media can amp you up and even trigger the brain’s flight or fight response. Algorithms designed to be engaging can also compel users to scroll longer than intended.
To break the habit, it’s important to redesign your bedtime routine and create replacement behaviors that are rewarding, such as reading a physical book, taking a warm bath, or spending time with family. It’s also helpful to use the hour before bed to complete tasks that don’t involve screens and to establish a distinct environment for wakefulness and sleep.
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If stopping phone use at night doesn’t feel realistic, there are ways to reduce the harm, such as setting the phone on night mode, reducing screen brightness, and holding the phone far from your face at an oblique angle. Minimizing tempting notifications and putting the phone on do not disturb can also help.
Ultimately, it’s important to consider why checking social media has become your late-night reward and to find alternative ways to relax and unwind earlier in the day.
The Associated Press contributed to this article.