Why You Should Never Use Your Phone Before Bed
If you’re anything like me, you probably spend a fair chunk of your evenings in bed scrolling through your phone, catching up on the latest tweets, checking your Instagram feed, and watching funny cat (or dog, whatever floats your boat) videos.
Reaching for our phones while we’re snuggled in bed after a long day is something many of us look forward to. It’s our wind down time, a chance to disconnect from the world and indulge in some mindless scrolling.
But just because most of the world is doing it, doesn’t mean we should. In fact, using your phone before bed can have some serious consequences on your health and well-being. Read on to find out how.
8 reasons why you shouldn’t use your phone before bed
1. The blue light messes with your sleep cycle
Your phone emits a blue light that disrupts your body’s natural production of melatonin, a hormone that helps regulate your sleep cycle. When you expose yourself to this light before bed, your brain gets confused and thinks it’s time to wake up, making it harder for you to fall asleep and stay asleep.
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2. It can cause eye strain and headaches
Staring at a screen for extended periods of time can cause eye strain, which can lead to headaches, blurred vision, and dry eyes. This is exacerbated when you’re using your phone in a dark room, as your eyes have to work harder to adjust to the light.
3. It increases anxiety and stress levels
Scanning through social media feeds or checking work emails before bed is bound to increase your stress levels and make it harder for you to relax. Not only will this affect your ability to fall asleep, but it could also impact the quality of your sleep, leaving you feeling tired and cranky in the morning.
4. Your memory and cognitive ability will suffer
The blue light emitted by your phone can also impact your memory and cognitive ability. Studies have shown that exposure to this light can impair your ability to remember and process information, making it harder for you to retain information and stay focused.
Though this is applicable to mobile and computer/laptop screens in general, blue light at night can be especially detrimental to your brain function, as it disrupts your sleep and affects your body’s natural repair mechanisms.
5. It’s a relationship killer
Think about it: how many times have you been cuddled up in bed with your significant other, only to be distracted by the constant buzzing and dinging of your phone? When you’re scrolling through social media or browsing YouTube, you’re not fully present in the moment.
Don’t be surprised if your partner feels neglected or unimportant when you spend what should be quality time together on your phone.
6. Whatever you see will impact your sleep
The Internet is full of unexpected surprises, both good and bad. You never know what you’re going to come across when you start browsing the web before bed. The anxiety-inducing news headlines, scary videos or disturbing images can all have a negative impact on your sleep quality.
I know I’m not the only one who’s watched something disturbing on my phone before bed and then spent the whole night tossing and turning, unable to get those images out of my head. Or, even worse, dreamed about said images. Not good.
7. It could be a sign of addiction
You might think that using your phone before bed is harmless, but it could actually be a sign that you’re addicted to social media or your phone in general.
If you find yourself struggling to put your phone down, even when you know it’s affecting the quality of your sleep, it may be time to take a step back and evaluate how much control technology has over your life.
8. Your bed is for sleeping
Lastly, but certainly not least important, your bed should be reserved for sleeping (and other fun activities).
When you start using it as a workspace or entertainment center, you’re sending mixed signals to your brain. Your brain will associate the bed with work and play rather than rest and relaxation. This can make it harder for you to fall asleep when you actually want to.
Final word
Look, I get it. Using your phone before bed is a hard habit to break. It’s become so ingrained in our daily routine that we don’t even realize the negative impact it’s having on our health and well-being.
With things like this, the damage is often done gradually, over time, and we don’t really notice it until it’s too late.
But the good news is, it’s never too late to make a change, not even with this bad habit. By making a conscious effort to set aside your phone before you hit the hay, you’ll be doing yourself a huge favor. Your body and mind will thank you, and you’ll wake up feeling more refreshed, alert, and ready to tackle the day ahead.