Do you like to go to bed watching your social networks or videos on your smartphone? It would be wise to break this bad habit that harms both your sleep and your health.
A survey by the National Sleep Foundation in the United States reveals that more than half of Americans are on their phones less than an hour before bed. In France, a 2016 study by the National Institute of Sleep and Vigilance (INSV) shows that four in ten French people use their smartphone, tablet or computer in bed before sleeping. This common habit has detrimental effects on our sleep.
Staring at a screen in the hour before bed prevents the brain from properly relaxing. Melissa Milanak, a professor at the Medical University of South Carolina, compares it to taking a casserole dish out of the oven and putting it straight into the refrigerator: “Our brains need time to cool down.” Lack of sleep resulting from this excessive screen use may be linked to anxiety, some forms of obesity, and other health problems.
Blue light emitted by screens is one of the main culprits. Lisa Strauss, psychologist specializing in sleep disorders, explains that this light is perceived by our brain as that of the sun, thus delaying the production of melatonin, the sleep hormone. Even at low intensity, blue light disrupts our internal clock, or circadian rhythm, responsible for regulating sleep.
What you do on your phone matters too. Watching videos, reading work emails or endlessly browsing social media like TikTok, Facebook or Instagram stimulates your brain at a time when it should be relaxing. These activities increase stress and excitement, making it more difficult to fall asleep.
To improve your sleep, it is essential to change this habit. An hour before bed, opt for relaxing, screen-free activities. Reading a book (on real paper!), listening to music or a podcast, or taking a hot shower are all great alternatives. Additionally, avoid doing these activities in your bedroom, which should be reserved for sleeping.
Also try to keep your phone away. You don’t need to turn it off, but putting it on airplane mode, muting notifications, and putting it across the room can make a big difference. This way, you won’t be tempted to check the latest notifications or watch the latest video.
It’s understandable that changing this routine is difficult. Smartphones offer instant gratification and are designed to be addictive. However, taking care of your sleep is essential for your overall well-being. By making a little effort to avoid screens before bed, you may see a significant improvement in the quality of your sleep.