Table of Contents
Introduction
So you like to scroll through social media or watch videos on your mobile phone in bed before dozing off? You’re not alone. Most of us have a hard time putting our devices away at night. But here’s the truth your pre-sleep phone use could wreck your sleep and harm your heart. New research shows the light from our phones and tablets suppresses the sleep hormone melatonin, making it harder to fall asleep. And for every hour of screen time before bed, you have a 23% higher risk of heart disease. The good news is making some simple changes to your nighttime schedule can help you sleep better and boost your heart health. Here are a few easy ways to break up with your phone at bedtime and develop a calming pre-sleep routine. Your body and mind will thank you for it.
How Phone Use Before Bed Disrupts Your Sleep Cycle
Smartphones make our lives easier and more productive, entertain us, and provide information. But the smartphone era has made us feel like we can never log off, even when sleeping. That can harm your health, and here’s why.
The blue light from your screen overwhelms melatonin production, the hormone that makes you sleepy. So even though you’re tired, your body thinks it’s daytime. Researchers found people who use electronics right before bed take longer to fall asleep, sleep less, and feel less rested the next day.
Scrolling social media or playing games in bed also activates your mind and body, making it harder to unwind. Your heart rate and blood pressure increase, your muscles tense up, and your mind starts racing. This stress and stimulation continue even after you put your phone down, making it challenging to relax into sleep.
Using your phone in bed trains your brain to associate your bed with wakefulness and stimulation rather than sleep. Over time, this can lead to chronic insomnia and restlessness at night. The solution is to turn off the phone 1 hour before bed and keep them out of the bedroom.
Your phone addiction could also be damaging your heart. A study found that people who use multiple electronic devices simultaneously have higher blood pressure and heart rates, even while resting. Another found a link between heavy social media use and the risk of heart disease. The constant stress and distraction take a toll on your cardiovascular system.
Put the phone away, turn out the lights, and give your body and mind the rest they need. Your sleep, health, and relations will thank you. Sweet dreams.
The Surprising Link Between Screen Time and Heart Health
We all do it – scroll through social media or play games on our phones in bed. But did you know this habit could harm your sleep and heart health?
According to research, exposure to the blue light emitted from screens before bed disrupts your circadian rhythm. Your body needs to wind down for sleep, but that burst of blue light tricks your brain into thinking it’s daytime. The result? Trouble falling asleep and decreased sleep quality.
Lack of sleep doesn’t just make you feel groggy. It also puts extra stress on your heart. Studies show that people who sleep less than 6 hours a night have a higher risk of high blood pressure, heart disease, and other cardiovascular problems.
The fix is simple. Avoid looking at bright screens 1-2 hours before bed. Do light reading, take a warm bath, or listen to calming music. You’ll fall asleep earlier and sleep more soundly. And your heart will thank you.
Establishing a regular bedtime routine and limiting screen time at night can significantly benefit your sleep schedule and heart health. Make this small change, and you’ll be well on your way to improved well-being and a happier, healthier you.
Simple Ways to Reduce Your Phone Use at Night
Simple changes to your nighttime routine can help reduce your phone use and improve your sleep. Try these tips:
Limit Screen Time Before Bed
Stop looking at bright screens from phones and tablets at least 30 minutes before bed. The blue light they release suppresses melatonin production and makes it harder to fall asleep. Find an alternative relaxing routine like reading a book, taking a warm bath, or stretching.
Keep Your Phone Outside The Bedroom
The temptation to see your phone in the middle of the night is too great if it’s within arm’s reach. Place your phone in another room to avoid mindlessly checking it if you wake up during the night. An alarm clock can replace your phone to wake you up in the morning.
Turn On Do Not Disturb Mode
If keeping your phone out of the bedroom isn’t possible, at least turn on do not disturb mode to silence notifications and calls at night. On iPhones, you can set a schedule for do not disturb to turn on and off automatically. Android phones have a similar feature called Bedtime mode.
Simple changes to limit blue light exposure, keep your phone out of reach, and enable do not disturb features can significantly benefit your sleep and heart health. Establishing a calming bedtime routine and avoiding screens and phones around bedtime will help you fall asleep faster and stay asleep longer. Sweet dreams!
Conclusion
So there you have it, the cold hard facts on how your phone habits at night are messing with your sleep and heart health. The science doesn’t lie, even if we want to make excuses for why we need to check that one last email or scroll through a few more photos before bed. Your sleep and heart will thank you if you make a change. Power down at least an hour before bed, keep your phone out of the bedroom, and try reading an actual book instead. Establishing a relaxing bedtime routine free of blue light and screen time is one of the best gifts you can give yourself. You might even rediscover your creativity and imagination in the process. So please do yourself a favor and unplug at night. Your health and happiness depend on it.