Is scrolling through your smartphone screen stopping you from getting the sleep you need?
Nowadays, surviving without a smartphone is all but impossible. The days when phones were just used for making calls are long gone; nowadays, we use them for various purposes, including news, work, streaming, social media, shopping, and more.
But when it comes to our health and welfare, this continual scrolling may not be the greatest option. Numerous studies have connected rising levels of anxiety and depression, particularly in young people, to the use of smartphones and social media. Additionally, using your smartphone past bedtime may be affecting the quality of your sleep.
We’ll examine the connection between cell phones and sleep in more detail and explore how you might modify your phone usage behaviors to improve your ability to sleep.
The impact of smartphones on sleep
Smartphones and other devices that produce blue light might delay your body’s natural rhythm that indicates sleep is about to begin, suppressing the production of melatonin and other calming chemicals. We’re making it more difficult for our brains to switch off from the outside world and unwind by exposing our eyes and thoughts to a steady stream of information long into the evening.
Additionally, sluggish sleep from late-night scrolling causes more than simply fatigue. Chronic sleep deprivation over time may raise the chance of accidents, mental health issues, mood swings, memory issues, learning difficulties, and even physical health diseases including heart attacks and obesity. There are obviously severe issues with using a smartphone right before bed.
Use your smartphone for your benefit
Even though smartphones can adversely affect your sleep cycle, however, there are grey areas when it comes to the sleep and smartphones debate. In truth, there are a few techniques smartphone users may employ to track and improve their sleeping patterns.
With the rise in popularity of sleep trackers, you can now discover more about when and how you sleep as well as how many hours you slept and how well you slept. This can provide you with important information on how to develop better sleeping patterns. When monitoring is included, some people have noticed heightened anxiety related to sleep; it might make you feel more exhausted to see the facts and statistics of a terrible night’s sleep.
How to moderate your smartphone use for better sleep
Choose a Supportive Mattress
A night of quality sleep is essential for overall health and the well-being of the body. Sleeping on the correct type of mattress is a sure-fire way to get the restful slumber that your body deserves. It is not always easy to buy mattress online. You should choose a mattress that can provide both support and comfort for a restful night’s sleep. It is recommended by sleep experts to research the top mattress brands before you go to buy mattress online. Choosing the right mattress depends on various factors such as, which type of mattress you need, your sleeping position, body weight, budget, etc.
Do you sleep on Smart Mattress?
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Relax before bedtime
Guided meditation and sleep are now easier to get thanks to smartphones and streaming technologies. Particularly during the COVID-19 epidemic, apps like Headspace and Calm have skyrocketed, with an increasing number of users employing their guided relaxation techniques before bed.
No Screen time – at least an hour before bed
Setting a smartphone curfew for yourself is the smartest thing you can do. The artificial screen light can prevent melatonin from being released, and the steady stream of information you’re receiving can add to the tension and prevent your brain from relaxing when you’re lying in bed browsing up until the time you shut your eyes. Decide on a time when you will put your phone down for the final time of the day—at least an hour before bed. To avoid being tempted to pick up your phone, think about keeping your phone out of your bedroom entirely. This will assist you in connecting your bedroom to relaxation. You may read, stretch, or meditate instead.
Avoid Smartphone after waking up
Avoid waking up every morning and going through your phone. Before you think about catching up on all you missed, get out of bed, open the curtains, and let some natural light in.
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