We all know that staring at our phones right before bed isn’t the best idea, but how much do we really understand the implications it can have on our sleep and overall health? Many of us are guilty of scrolling through social media, texting friends, or playing a game on our phones before finally going to sleep. But what happens if we keep this habit up? Let’s take a look at four reasons why it’s so important to put your phone away an hour or two before bedtime.
1. Sleep Quality Is Affected by Blue Light Exposure
Blue light is a type of light with short, high-energy wavelengths that are known to be disruptive to the body’s circadian rhythms. Exposure to blue light suppresses melatonin production, which is a hormone responsible for regulating sleep-wake cycles. This means that when you use your phone right before bed, you may find it difficult to fall asleep or stay asleep throughout the night. As a result, you may wake up feeling more tired than usual.
2. It Hurt Your Eyes
Studies have shown that blue light exposure can cause eyestrain, dryness, or blurred vision. To reduce the risks of eye problems, make sure you limit your smartphone use before bedtime or reduce the brightness of your screen at night.
3. Decrease Stress Levels
Looking at our phones late at night can be overwhelming because of the sheer amount of content available to us. Just scrolling through social media can increase stress levels, making it difficult for you to sleep soundly throughout the night. By putting away your phones an hour or two before bed, you give yourself time to wind down and reduce stress before hitting the hay.
4. You May Miss Out on Important Sleep Time
If you find yourself unable to stop reading the news or scrolling through Instagram, this could mean sacrificing precious sleep time that your body needs to recharge and heal itself during the night. To get quality rest every night, it’s important to give yourself enough time to wind down without any distractions before turning off the lights.
5. Reduce Waking Up With Neck Pain
Another reason to put your phone away before bedtime is to reduce the risk of waking up with neck pain. When you use your phone in bed, it often causes poor posture and can result in tension and strain on the muscles and tendons along the back of your neck. This can lead to neck and shoulder stiffness, which makes it difficult to get out of bed.