If you’re already in bed but can’t get your phone out of your hands, take care not to ruin your sleep. We tell you how to calm down and tune in to rest using your mobile.
We have heard more than once that the phone should be put away a couple of hours before bedtime. However, the danger to our sleep and health lies not in the gadget itself, but in how and why we use it. What is important to consider when using a smartphone in the evenings?
Adjust screen color and brightness
“Smartphone screen is usually too bright. It is best when its backlight intensity is closer to natural light, ”says Rebecca Robbins, professor at Harvard Medical School.
She adds that the cool bluish light “invigorates” the body and brain. But you can set your mobile so that the brightness automatically adjusts to the lighting. And if you change the tone of the backlight to a warmer one, it will help you fall asleep.
Browse social media with care
There is nothing wrong with reading social media at night. However, if you suddenly see something unpleasant or exciting, a calm and sound sleep is out of the question.
“You can’t control the content that others post,” says Robbins. – Yes, you choose yourself who to subscribe to, who to add as friends. But you have no control over what they share, what tags they tag, and what information they post. If you want to browse social media before bed, try to choose something that is guaranteed not to harm your sleep.”
When used correctly, your smartphone will help you go to bed on time, fall asleep faster and sleep better.
Use your smartphone to plan your next day
Using your smartphone, you can check the weather, choose exercises to start your morning with, write a work plan, or make an appointment with a friend. But whatever you do, don’t read disturbing news or check your work email. Pay close attention to notifications and do not open them if they, at least in theory, can upset you.
Install meditation apps
Now there are many applications that will help you relax and fall asleep. Stanford sleep specialist Rafael Pelao recommends downloading one for meditation or yoga.
Listen to audiobooks at night
“When we were kids, grandmas, moms and dads used to read stories to us before bed,” Robbins recalls. “Since childhood, we have been accustomed to falling asleep to interesting stories.” Download the app or open an audiobook site on your smartphone and choose what will “lull you to sleep”.
Set an alarm for bedtime
Set a sleep signal. If you forget about everything, scrolling through social networks, the alarm clock will remind you: it’s time to sleep.
When used properly, your smartphone will help you go to bed on time, fall asleep faster, and sleep better. If meditation helps you, great. If you fall asleep after watching TikTok, that’s fine too. After all, gadgets are designed to improve our quality of life.