Why ditching your phone around bedtime is healthier for you?

In this article, I talk about the impact of electronics on our sleep and how using them around bedtime affects us physically and mentally.

Whether you have a morning routine or not, we all have some kind of morning rituals that we swear by (coffee, shower, meditation,…). An important part of my morning routine consists in getting mentally ready for the day. I do so by letting aside any kind of electronic devices (phone, laptop, tv, radio) the first hour after I wake up. And let me tell you, it makes such a big difference in how much clarity+peace I feel.

Electronics have taken an important place in our lives. We are constantly bombarded by information. Our phones used to only provide the call and message functions, but nowadays they are designed to keep us connected to everything anywhere in the world. This means more information coming and more stressors. Before going to sleep, it can over-stimulate our mind and delay the time when we actually sleep. When waking up, it can leave us feeling overwhelmed. The brain usually in Theta* state around bedtime (*Theta brainwave), needs at least 15 minutes of calm and positive signals to create an optimal mental headspace.

Electronic devices don’t only trigger us mentally by sending information, but also by exposing us to a blue light. The issue with blue light is that it inhibits the secretion of melatonin, the sleep hormone that regulates our sleep-wake cycle and induces sleepiness. Night exposure to blue light makes it harder for us to fall asleep and disrupts our circadian rhythm. Morning exposure to blue light is too strong for our eyes that haven’t adjusted yet to the sunlight and are more sensitive.

If this is a topic you are struggling with, these questions will help you notice any negative patterns you might have around electronic devices.

• • Are you taking enough time “off devices” to really disconnect?
  • Are you using your phone when you are in your bed?
  • What are the first actions you do in the morning?
  • Do your eyes feel heavy when you wake up?

My little piece of advice:

• 1. Put your phone on airplane mode before you go to sleep, or switch it off.
  2. Don’t use your phone/computer the first 60 minutes of your day.
  3. Try to get 5 to 10 minutes of sun exposure when you wake up.
  4. Be mindful about the content you consume, whether on tv, tablet or smartphone.