When trying to fall asleep, it’s all too easy to rely on your cell phone for distraction. Though this may seem like a source of comfort, using your phone before bed is actually harmful to your sleep cycle and can make it harder to fall and stay asleep. In this article, we’ll explain how cell phone use before bed can be harmful, and the steps you can take to ensure your devices don’t interfere with your body’s technology.
Blue light is a short wavelength, which is present on virtually every screen you use. Blue light is linked to headache and eyestrain, and is one of the main reasons using your iPhone before bed can make it harder to sleep.
Blue light reduces your brain’s melatonin levels, the chemical responsible for regulating sleep. By exposing yourself to blue light before bed, you’re actually tricking your brain into staying awake and alert.
Many phones have a setting that allows you to reduce or eliminate the blue light emitted by your phone. For iPhones, this setting is called Night Shift, and can be found in the Settings app. Androids have a similar feature called Blue Light Filter or Night Light, both of which will reduce the amount of blue light on your screen’s display.
To turn on Night Shift on your iPhone, open Settings and tap Display & Brightness -> Night Shift. Here, you have the option to turn Night Shift on and off automatically at certain times during the day, or to manually turn it on until tomorrow.
Night Shift can also be activated in Control Center by pressing and holding on the Brightness slider, then tap the Night Shift button.
How You Can Help Yourself
With devices constantly receiving alerts and notifications, it’s easy for your brain to stay active and alert, even in the dead of night. Some experts recommend removing all electronic devices from the bedroom to ensure uninterrupted sleep.
The Bedtime feature in the iPhone’s Clock app is also a helpful tool for iPhone users. This function allows you to establish when you’d prefer to go to bed and wake up throughout the week, so you don’t have to think about setting your alarm before falling asleep. Android users can find a similar function with Google Clock or Sleep.
Parental Controls (Not Just for Kids!)
Parental controls are designed to help limit screen time and restrict access to certain types of content. Whether you want to keep yourself away from certain apps at certain times, or eliminate the option to use your phone at all, there are settings and applications available on iPhones and Androids to help regulate your sleep schedule.
There are a lot of controls built into the Screen Time section of the iPhone Settings app. You have the power to set time limits for apps, schedule time to put down your iPhone, select who can contact you and when, and much more. Check out our other article to learn more about Screen Time!
Don’t Sleep On This
As fun as it can be to play games or scroll through Tweets until the early hours of the morning, using your phone before bed can have some seriously negative effects on your sleep and general health. These are just some of the steps you can take to get a great night of sleep while still enjoying your cell phone.