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The Magic of a Good Night’s Sleep: Unplug and Unwind for Better Zzz’s

In today's fast-paced world, the prevalent use of smartphones before bedtime has become a pervasive issue among young people, leading to difficulty falling asleep. So, what is the solution to this modern-day dilemma?

Administrator

13 July, 2024

In today’s digital age, it’s common for people of all ages to use their phones before bed. Despite the well-documented harmful effects of pre-sleep phone usage, the allure of social media, games, and news can be hard to resist.

According to sleep expert Rafael Pelayo from Stanford Health Care, phone usage itself isn’t the direct cause of insomnia, but rather, the type of content we consume that affects sleep quality. Stressful or anxiety-inducing content can lead to a restless night.

Here are some tips to help you use your phone without sacrificing a good night’s rest:

1 Be Selective with Notifications

Pelayo suggests using your phone as a tool to wind down by checking tomorrow’s weather, asking friends a question, or choosing a morning workout routine. Avoid work emails or anything that induces stress. It’s essential to keep your brain relaxed and calm before sleep.

2 Switch to Warm Screen Tones

Rebecca Robbins, a lecturer at Harvard Medical School, explains that our brains interpret the light from phone screens as sunlight. She recommends enabling night mode on your phone to shift the screen’s color temperature to warmer tones.

Most smartphones now have a built-in Night Mode setting, or you can download an app with a similar function. Robbins suggests making this shift around sunset or one to two hours before bedtime.

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3 Be Mindful of Social Media Usage

While there’s nothing inherently wrong with using social media before bed, the content you encounter can be unpredictable and sometimes jarring. Unexpected shocking news or disturbing content can disrupt your sleep.

Limit your social media usage before bed, and if you do engage, be selective about the pages and content you follow. Opt for relaxing and meditative content to set a peaceful tone for sleep.

4 Explore Meditation, Storytelling, or ASMR

Meditation apps like Headspace, Shine, and Calm can guide you through relaxing meditations to prepare your mind for sleep. Similarly, storytelling apps or ASMR videos can help you unwind and drift off.

ASMR videos are popular among young people looking to improve their sleep.

5 Set a Bedtime Alarm

Use your phone’s alarm to remind yourself to stop scrolling and put the phone away. A bedtime alarm can help you maintain a consistent sleep schedule and avoid losing track of time while on your phone.

Pelayo emphasizes that the ultimate goal of pre-sleep phone usage is to achieve a sense of relaxation. Different people have different tolerances, so if you can watch TikToks or listen to horror stories and still feel calm, that’s okay, as long as your sleep isn’t affected.

Remember, your phone is just a tool. Don’t let it control your sleep habits!

Frequently asked questions

A good night’s sleep is crucial for our physical and mental well-being. It helps improve immune function, mood, memory, and cognitive performance. Getting a full night’s rest also reduces the risk of heart disease, diabetes, and other health issues.

To enhance your sleep quality, establish a consistent sleep schedule and create a relaxing bedtime routine. Ensure your bedroom is cool, dark, and quiet, and avoid stimulating activities before bed. Regular exercise, a comfortable mattress, and limiting caffeine intake can also improve sleep.

Unplugging from technology gives your mind a break and reduces exposure to blue light, which can interfere with sleep. Engaging in relaxing activities like reading or meditation instead can help calm your mind and prepare your body for a better night’s rest.

To unwind, consider taking a warm bath, practicing deep breathing exercises, or listening to soothing music. You can also try journaling or light stretching to relax your body and mind. Establishing a pre-sleep routine that signals ‘wind-down time’ to your body is beneficial.

Yes, natural remedies like melatonin supplements, lavender oil, or chamomile tea can promote better sleep. Melatonin regulates your sleep-wake cycle, while lavender and chamomile have calming and sedative properties. Always consult a healthcare professional before taking any supplements.