Are you one of those people who likes to scroll through social media or play games on your phone before you drift off to sleep? While such habits might be fine during daylight hours, using your phone too close to bedtime could actually prove detrimental for the quality and quantity of your sleep! Why is that the case, and what can you do to get better rest at night? This blog post explains.
Blue Light and Your Sleep
One of the main reasons your smartphone can disrupt your sleep is because of the blue light emitted by its screen. Blue light has a short wavelength and is known to interfere with your body’s production of melatonin, the hormone responsible for regulating sleep. During the day, blue light from the sun can help you stay active and alert. When you expose yourself to blue light late in the evening, however, it can trick your brain into thinking it is still daytime. This can make it more difficult for you to fall asleep and stay asleep.
Too Much Mental Stimulation Before Bed
Using your smartphone before bed does not only involve blue light — it can also overstimulate your mind. Activities like scrolling through social media, responding to messages, or playing games can keep your brain alert and active when it should be winding down. The influx of information and notifications can trigger stress, excitement, or even anxiety, making it difficult for your mind to relax.
Moreover, when your brain is in an active state right before bed, you may find it harder to transition into the calm and peaceful mindset necessary for sleep. This overstimulation can delay the onset of sleep and reduce the overall quality of your rest.
How to Get Better Sleep
Improving your sleep habits does not need to be complicated. Here are several practical tips that can help you achieve better rest:
- Avoid using electronic devices, including your smartphone, for at least one hour before bedtime. Replace screen time with relaxing activities such as reading a book or meditating.
- Dim the lights in your home during the evening to help your body recognize that it is time to prepare for sleep.
- Consider using blue-light-blocking glasses or enabling the “night mode” feature on your devices if you must use them in the evening.
- Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
- Create a comfortable sleep environment by keeping your bedroom cool, dark, and quiet. Invest in a good-quality mattress and pillows to support restful sleep.
- Avoid consuming caffeine or heavy meals in the hours leading up to bedtime, as they can interfere with your ability to fall asleep.
- Engage in regular physical activity during the day, as exercise can promote deeper and more restorative sleep.
If, despite your best efforts to maintain excellent sleep habits, you still find that you are not well-rested, you might have a sleep disorder, such as sleep apnea. It would be wise to consult with a qualified professional about undergoing testing and treatment.
Cellphones can wreck your sleep! Make it your goal to set aside your electronic devices at night so you can get higher-quality shuteye.
Meet the Practice
Drs. Joyce and John Warwick are a husband-and-wife team of dentists who are proud to provide a range of services for the Pittsburgh community. Under their leadership, our team offers top-quality sleep apnea therapy in the form of custom oral appliances. If you have been struggling to get enough rest lately, we are ready to advise you on your next steps. Contact our office at 412-391-1130.