Kia ora, do you know how bad our smartphone addiction has gotten? Stats tell us that about 65% can’t resist a cheeky late-night scroll. Sounds harmless, right? But that sneaky, seemingly innocent phone habit might be mucking up your sleep, making it tough to nod off or stay in dreamland. That statistic for people struggling to get enough sleep is even more shocking! Let’s unpack the many ways that that late night scroll before sleep could be messing with your shut-eye and share some practical tips to help you sleep like a log.
Why Your Phone’s Keeping You Awake
Our bodies run on a natural 24-hour internal clock, sorting out when we’re perky or knackered. During the morning hours, cortisol gets you buzzing, but when the sun dips, melatonin steps in to make you drowsy. Trouble is, phones, tablets, and other back-lit gadgets pump out blue light – that short-wavelength stuff that tricks your brain into thinking it’s still daytime. This can stuff up melatonin production, leaving you wide awake when you should be snoozing. Even worse, some studies suggest that it can be as little as only 8 seconds looking at that bright little screen can be enough to impact how you are going to sleep!
Blue light doesn’t just stop at melatonin. It can also chip away at your deep slow-wave and REM sleep, which are crucial for keeping your brain sharp. Even your standard household lights, like LEDs or fluorescents, can chuck out enough blue light to delay melatonin by up to 90 minutes if your bedroom’s too bright. On the flip side, warmer lights – think red, yellow, or orange – are way less disruptive, so they’re the go to for your bedtime routine.
Then there’s the dopamine hit from scrolling socials or smashing out a quick game. That “feel-good” buzz can fizzle out, leaving you restless and struggling to drift off. And let’s not start on keeping your phone within arm’s reach – it’s like waving a chocolate bar in front of a dieter. One notification, and you’re sucked back into the digital world, brain firing when it should be winding down.
Practical Tips to Ditch the Phone and Sleep Soundly
Ready to tell your phone to rack off before bed? Here’s a bunch of no-nonsense tips to help you get those quality Z’s:
1. Go Screen-Free an Hour Before Bed
This is such a good habit to get into! Stop looking at the phone, telly, and laptop at least an hour before you hit the hay. Swap your digital fix for a good old-fashioned book – the paper kind, not a Kindle (unless it’s got a proper nighttime mode with minimal blue light). This gives your brain a chance to chill out and prepare for sleep.
2. Set Up a Charging Spot in Another Room
Pop your phone on charge in the lounge or kitchen overnight. Out of sight, out of mind – no more midnight scrolling temptations. Plus, it’s a solid excuse to keep the bedroom a tech-free zone, not to mention the EMFS that come off these. Best to leave them out of the bedroom!
3. Grab a Proper Alarm Clock
Ditch the phone alarm and get yourself a classic alarm clock. No need to have your phone whispering sweet notifications in your ear all night. A battery operated oncs rather than another electrical gadget is best. Again, the least amount of electrical gear next to your bed the better when it comes to supporting quality sleep. Bonus: you’ll feel like you’re in a retro movie.
4. Try Blue Light Glasses or Screen Tweaks
If you can’t quit screens entirely, look into blue-light-blocking glasses – those orange-tinted specs can filter out the bad stuff. They’re usually around a hundy, so they won’t break the bank and youll find youll never want to go without once you get used to them. Or, use apps that flip your screen to white text on black to cut down on glare. Some e-readers are better for this too – just crank the brightness right down.
5. Start the Kids Early
Got tamariki? A whopping 75% of kids have devices in their bedrooms, which is a recipe for rubbish sleep amongst other potential issues. Set a screen-free bedtime routine for the little ones to get them into good habits early. Lead by example!
6. Consider a Faraday Bag
Here’s a bit of a left-field one – a Faraday bag. These bad boys block all electronic signals, including electromagnetic field radiation (EMF), which some reckon might mess with your melatonin. Studies on rats and power plant workers suggest EMF could muck up sleep patterns, so popping your phone in a Faraday bag at night might just give you an edge. It’s like hitting the off switch without the faff.
Why It Matters
Staying up late to squeeze in more “productivity” can backfire hard. Data shows 75% of folks over 30 say lack of sleep tanks their work performance. You’re not doing yourself any favours by scrolling into the wee hours. A solid night’s kip sets you up for a cracker day – sharper focus, better mood, and more energy to tackle whatever’s on the cards.
Wrapping It Up
It’s time to take back your nights from the digital clutches, eh. With these tips, you can give your phone the boot before bed and enjoy some proper rest. It’s not about ditching tech altogether – just using it smarter. So, set up that screen-free zone, grab a book, and get ready for some beaut sleep. Sweet as dreams, team!