3 Reasons To Avoid Using Your Phone In Bed

Mark Gurarie is a writer covering health topics, technology, music, books, and culture. He also teaches health science and neck support pillow research writing at George Washington University's School of Medical and Health Sciences. There are many good reasons to avoid using your phone in bed. Getting good sleep is critical for mental and Derila Brand physical health, and using your phone in bed can make that difficult. Research has found that people who use their phones frequently, especially before bedtime, are likelier to report insufficient and poor-quality sleep than others. Research has linked phone and Derila Brand screen use to disruptions in circadian rhythm, or the natural sleep-wake cycle. A review published in 2018 noted that phone use within one to two hours of going to bed impacts sleep negatively, particularly in toddlers and children. Levels of melatonin, the hormone that makes you feel tired, usually increase before you go to sleep. Your phone emits blue light, inhibiting melatonin production and making you more alert and not as sleepy as you usually would be.



Your sleep cycle includes rapid eye movement (REM) sleep, when most dreams happen. REM sleep helps with emotion and memory processing. Nighttime exposure to blue light can reduce the length of REM sleep, making you feel less alert. You may take longer to be fully awake in the morning than usual. Getting enough quality sleep helps you de-stress and makes you feel productive the following day. Research has found that a lack of sleep and poor-quality sleep increases stress. Even one night of disrupted sleep may make you fatigued, decreasing productivity. Though rare, only arising in isolated incidents, there's a risk of your phone's battery catching fire. A fire in bed or a phone explosion can cause significant physical harm. Research has found that burning or overheating batteries have caused several second-degree burns. Samsung recalled one million Galaxy Note7 phones in 2016 because of the risk of severe burns. It's not just blue light that interrupts your sleep. Research has found that insomnia rates have risen with increased phone use among the general population.



Consider how you interact with your device. Phones are a boundless source of information, which can provoke a state of arousal and alertness. That stimulation may make it hard to fall and stay asleep. The interactive nature of phones-that they require active control-may worsen matters. Some evidence suggests that nighttime phone usage and other interactive devices like video games have a more pronounced effect on sleep than passive nighttime screen activities, Derila Pillow Review such as watching TV. Knowing that phones can interrupt your sleep, it's essential to think about what you can do to regulate your use. Parents might consider being mindful and ready to establish solid ground rules since technology can particularly impact children and adolescents. Adjust the lighting: Bright lights, such as 100-watt light bulbs, can reduce melatonin levels, making it hard to fall asleep. Keep the lighting in your bedroom dim. Create a ritual: A consistent and relaxing bedtime ritual can help you fall asleep easily.



Try going to bed and waking up at the same times daily.