Your cell phone is illuminated in the dark and you’re lying in bed. You say to yourself “only 5 more minutes”. Those minutes transform to an hour though. Then you find yourself asking yourself why you can’t sleep. Every night in millions of bedroom’s this scene occurs. The way you’re using your electronics is depriving you of a good night’s sleep. Digital detox is not for the elite, and it is crucial for a better sleep quality. It’s a true necessity in favor of health and happiness.
But, the good news is that it can be fixed. Making some simple shifts to your bedtime routine can help you get a good night’s rest. Don’t have to toss out your devices for the rest of time. All you have to do is have a strategy to pull out at the proper times. This article will help you do just that! You’ll find out how screens negatively impact your sleep and what to do to change that. Let us begin.
The Real Reason You Can’t Sleep After Scrolling
Blue light is a form of light which is emitted from your phone. The light deceives your brain and it believes that it is still day time. This means that your brain is no longer producing melatonin. Melatonin is the hormone which promotes sleep. If your body doesn’t have sufficient amounts of melatonin, it will remain alert and awake.
Just by flipping through social media is also a form of mental stimulation. You view interesting and/or provocative material. A video that’s funny is one that’s going to get you to laugh. A sad post will have you concerned. A work e-mail helps you to make plans for the next day. Your mind remains focused and in problem solving mode. The opposite to what you want before going to sleep!
Even the way you hold your cell phone is important. All of the hand and wrist small muscles remain engaged. Your head is not in a good position when bending your neck. The bright little screen is what you’re looking at. All these little things can and do build up to a body that can’t relax.
Research indicates that having a cell phone in bed can increase your sleep time by an hour. That equates to an hour of lost sleep every night from browsing. A week is 7 hours of not sleeping. This costs your body each and every day!
A Simple Digital Detox Plan for Better Rest
There is no need to wait, you can begin digital detox tonight! There’s no need for special equipment or costly applications. It’s just a matter of setting some guidelines for yourself. Here’s a basic strategy that will work for most people.
Establish a screen time. Select 2 hours prior to desired sleep time. At that time turn off all screens. This means your telephone, tablet, laptop and TV. If possible, place your cell phone in another room. A separate room eliminates the chance of looking at it one last time.
Substitute screen time with other relaxing activities. Read a book for 20 minutes. Listen to music or a podcast but not with a screen. Keeping a journal about your day. Stretch on the floor of your bedroom. These actions will alert your body that rest is near.
Adjust your cell phone’s settings throughout the day as well. Use a night mode or blue light filters after dark falls. These features make your screen less stimulating and warmer. However, keep in mind a filter is not a magic bullet. It helps but not the screen helps more.
Let your family or roommates know of your plan. Let them help you by not sending late night text messages. You can also have your phone in Do Not Disturb mode. This prevents notifications from calling you back.
How Blue Light Tricks Your Brain
In today’s modern world, blue is all around us. Sun emits blue light in the daytime. This is good since it will keep you awake and energetic. However, artificial blue light from screens disrupt your body clock.
The inbuilt clock is known as your circadian rhythm. This rhythm takes place every 24 hours or so. It responds to light and dark to determine its sleep and waking time. You are disturbed from your rhythm when viewing a bright screen at night. Your brain believes that it is still daylight.
It has a powerful impact even on smaller screens. A mobile phone up near your face, casting blue light on your eyes. A tablet will do the same. Even a TV set that is in another room in your home transmits blue light into your room.
Some believe that night mode will be the answer. Night mode will decrease the blue light but not eliminate it. Some blue wavelengths are still being emitted from your screen. In addition, the image on the screen is still moving and colors are still bright. These activities help keep your brain active. Therefore night mode is not a cure, but helpful.
A simple solution is the best. Try to avoid screen time for 1 hour before going to sleep. Two hours is even better! This will allow your brain to begin producing melatonin. You’ll fall asleep when you need to and without being at odds with your body.
Easy Nighttime Habits That Work
It takes some practice to make them new habits! However, it’s a very rapid process for these small changes to become automatic. Pick one or two of the ideas from this list to begin with. Supplement as needed.
Place phone in a basket in front of the house. Do not remove from its location when you go to your home at night. This is to physically separate you from your device. If you need to check it you can do so, but you will need to walk. Just a small effort puts an end to mindless checking.
Go with an old fashioned alarm clock. If you use your cell phone for an alarm clock, there’s a reason to keep it by your bed. Purchase a battery-operated alarm clock instead. Then, your phone can sleep in another room and you can sleep in your room.
Make a night time music list with another music player. Have an old iPod or inexpensive MP3 player. Fill it up with soothing instrumental music. Listen to this music when preparing to sleep. This is the advantage of relaxing sound, without any screen time!
Charge all your devices outside your bedroom. Try to have a screen-free bedroom. No phones, no tablets, no laptops and no televisions. There are two purposes for your bed. Sleep and intimacy. No other element should be there.
Do a 30-minute wind down! First wash your face and brush your teeth. Then into comfortable pj’s! Then read a couple pages of an actual book. Then spend 5 minutes doing deep breathing. Then lie down and close your eyes. Do this same routine each night. Your body will come to understand that these are activities that make it sleep.
Real Benefits of Turning Off Notifications
There’s often the fear that people will miss out on something important as a result of going on a digital detox. However consider all that you are missing right now due to the fact that you are fatigued. You no longer have good moods, patient responses. Clear thinking is lacking in the workplace. You don’t have the energy to play with your children or talk with your spouse.
You get truly noticeable benefits from better sleep. After just three nights of a digital detox you will wake up feeling different. You won’t experience heavy eyelids. Your head won’t feel cloudy. You will have clearer recollections of your dreams.
Your mood will be lifted as well. Lack of sleep causes one to be irritable and irritated. Having a good sleep helps you to remain calm when smaller issues do happen. Laughing will increase and snapping will decrease. Your connections will be smoother and warmer.
You will have improved focus in work or school. When you get tired, you’re going to make stupid mistakes. They have trouble recalling names and misplacing keys. They read the same sentence 3 times without understanding. Rest the brain and it works quickly and has a great memory. You’ll be more productive and do more in less time.
Your body will thank you for it, as well. Sleep aids your body in repairing muscles and resisting illnesses. Those who get a good night’s rest are less likely to contract cold viruses. They also are better able to manage their weight as they don’t have any problems with the hunger hormones. Digital Detox for Sleep is actually a Detox for Your Entire Body.
Final Thought
You can make a difference in your sleep tonight. It’s not necessary to wait until a vacation or a new year’s resolution. It’s as simple as making just one little rule for yourself. Turn off your cell phone an hour before going to sleep. Try to check in the morning.
The first few nights may be an adjustment. You may extend your hands out for your phone, which isn’t there. You may not have anything to fill your mind with if you’re not scrolling. This boredom is a gift! It provides you room to think, room to really feel, and room to relaxation.
Keep in mind that there is no such thing as “perfect. There will be times you don’t follow your own rules. That is fine. Simply repeat the process the following night! The habit will adhere in the long run. You’ll fall asleep more easily and be able to stay asleep. You’ll be awake and ready for the day, rather than dreading the alarm.
The quality of your sleep is related to all aspects of your life. It alters your thinking, feeling and acting toward others. “One of the nicest things you can do for yourself is take a digital fast! Therefore, let’s switch off the TV for tonight. Allow brain to rest. Let your body heal. Allow yourself to get a good night’s rest.
Frequently Asked Questions
How long does a digital detox need to last for better sleep?
You will notice small improvements after just one night. But the real benefits come after three to seven nights of consistent screen limits. Your body needs time to reset its internal clock. Try a full week of no screens one hour before bed. Then see how you feel.
Can I use my phone if I turn on night mode?
Night mode helps but it does not fix everything. Your screen still emits some blue light and still shows engaging content. Use night mode as a backup plan not your main strategy. Turning off the screen entirely is always better for your sleep.
What if I need my phone for emergency calls?
Keep your phone in another room but turn the ringer on loud. You will hear an important call if it comes. Or use a basic phone without internet service for emergencies only. Many people keep an old phone charged in the kitchen for this purpose.
Will a digital detox help with insomnia?
Yes for many people. Insomnia has many causes but screen time is a common one. A digital detox removes blue light and mental stimulation before bed. This helps your brain shift into sleep mode. If your insomnia continues after a few weeks see a doctor for more help.
How do I handle work emails that come late at night?
Set clear boundaries with your workplace. Tell your boss and coworkers that you do not check email after a certain hour. Most reasonable people will respect this. Turn off work notifications on your phone. Those emails can wait until morning.
What can I do instead of looking at my phone in bed?
Keep a notebook on your nightstand. Write down any thoughts or worries that pop into your head. Read a few pages of a physical book. Listen to an audiobook with your eyes closed. Do slow breathing exercises. Count backward from one hundred. Any quiet calm activity works better than a screen.
Is watching television as bad as using a phone?
Television is still a screen with blue light. It also keeps your brain active with stories and images. Television is slightly less harmful because it sits farther from your face. But turning off all screens including television is the best option for your sleep.
**How do I detox with kids or family in the house?
Do it together as a family. Set a rule that all devices go into a basket at eight o’clock. Then play a board game or read stories aloud. Kids need good sleep even more than adults do. A family digital detox helps everyone rest better and connect more.
