Nowadays, spending time on the phone before going to bed has become a habit for many. In fact, this is not just a simple habit, but one of the serious factors that negatively affects the body. What does picking up a smartphone before going to bed lead to and how can you get rid of it? Let's dwell on this in more detail.
What does looking at the phone before going to bed lead to?
Sleep is delayed and rest is reduced
Videos on the phone and social networks cause the release of dopamine in a person - which encourages the brain to seek pleasure more than sleep. As a result, the intention to "go to bed now" ends with the realization that "it's 3 o'clock in the morning." This can lead to fatigue, absent-mindedness, and mental depression throughout the day.
Melatonin decreases
The blue light emitted by smartphone screens slows down the production of the hormone melatonin, which regulates sleep. As a result, it takes longer to fall asleep, sleep becomes superficial, and the body cannot fully rest.
Anxiety increases
Negative news on the news feed, the feeling of “I’m falling behind” that is established by following the lives of friends, lead to excessive stress before bedtime. This not only disrupts sleep, but also leads to a decrease in daytime mood.
Addiction is formed
The biggest danger is that the phone becomes an integral part of sleep. If one day there is no Internet, a person falls into a state of “not being able to sleep”. This means that psychological dependence is already developing.
How to learn to sleep without a smartphone?
Create a new habit
Make a habit of relaxing activities before bed, such as reading a book, listening to music, breathing exercises, and writing in a journal. A paper book is recommended instead of an electronic device.
Move your phone away from your bed
Stop keeping your phone under your pillow. Leave it in another room or put it in a box. If you need an alarm clock, buy a regular clock.
Learn to respond to messages late
Break the habit of responding immediately to every notification. First, respond 1 minute, then 5, then 15 minutes later. This will help you control your attention.
Give up on screens an hour before bed
Experts recommend limiting all screen devices an hour before bedtime. If this is difficult, limit your screen time using special mobile applications.
Apply a yellow filter to your screen
The yellow tone softens the light from the screen. If you can't do without your phone, at least apply a filter and hold it away from your eyes.
Sleep with songs and fantasies
Singing your favorite song in your mind, breathing deeply, and relaxing your body muscles are all techniques that can help you fall asleep faster.
If the problem persists…
If you often experience prolonged insomnia, irritability, or anxiety, consult a specialist. It is important to determine what physiological or psychological causes are causing this problem.
Conclusion: The phone may seem like your best friend before bed, but in fact it is one of the factors that causes serious harm to the body. Living in a digital world, conscious limits are essential for our health and a good night's sleep. Put your phone away - it's the best gift for your sleep! Read 'Zamin' on Telegram!
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