Better Sleep Hygiene: Struggling to Give Up Your Smartphone at Night? | Get involved with Student Life

Better Sleep Hygiene: Struggling to Give Up Your Smartphone at Night?

We all know the feeling - you’re lying in bed, scrolling through your smartphone, telling yourself, just one more reel, or I’ll stop after this post. Before you realize it, an hour has passed, and you’re still nowhere near falling asleep. I’ve been there countless times, and let me tell you, giving up that nightly screen time is hard. But here’s the thing: making that change can vastly improve the quality of your sleep and how you feel the next day. The good news is, better sleep hygiene is achievable, and it starts with creating a calming bedtime routine that doesn’t involve any screens.

The Problem with Screens at Bedtime

It’s no secret that our smartphones are addictive. Social media apps, games, news alerts, all those notifications to keep us engaged and updated. Unfortunately, using screens before bed can disrupt the very processes that help us get a good night’s sleep. The blue lights which is emited from the screens is the biggest culprit.

Blue light, the type of light emitted by our phones, tablets, and laptops, interferes with the production of melatonin, the hormone responsible for regulating our sleep-wake cycle. When your body is exposed to blue light, especially at night, it gets confused and thinks it’s still daytime. This suppresses melatonin production, delaying the onset of sleep and making it harder to wind down. Studies have shown that exposure to blue light before bed can delay sleep onset by up to three hours and lead to more fragmented, restless sleep. (Sleep Foundation, 2014)

Beyond blue light, engaging with content that’s mentally stimulating can leave your brain wired and overstimulated. If you’re checking emails, reading news, or scrolling through social media, your brain is processing all that information, and this mental engagement can keep you awake far longer than you’d like.

So, how do we fix it? It starts with recognizing that our bedtime routines need to be about relaxation, not stimulation. One of the most effective ways to wind down is by cutting out screens at least 30 minutes before you go to sleep.

Building a Phone-Free Bedtime Routine

Here’s what has worked for me. It’s a simple, calming bedtime routine that doesn’t involve any screens and has helped me sleep better consistently:

Wind Down with a Book or Journal: About 30 minutes before bed, I put my phone away - out of sight, out of mind. Instead, I grab a book. It’s important to choose something light and enjoyable, nothing too intense or thought-provoking that will get your mind racing. Sometimes, I substitute the book with journaling. Writing down my thoughts, worries, or even just a recap of my day helps clear my mind, making it easier to relax.

Stretch or Meditate: After reading, I spend 5–10 minutes doing some gentle stretches or a short meditation. Meditation apps like Headspace or Calm (just remember to set up the session earlier in the evening so you don’t need to grab your phone!) can guide you through simple mindfulness practices that relax your mind and body. For me, stretching helps release any tension built up from sitting all day, and meditation clears my mind of the clutter and stress from work.

Set the Mood: Your environment plays a huge role in your ability to fall asleep. I make my bedroom a calming, cozy space - cozy lighting, blackout curtains, and cool temperatures all contribute to creating the ideal sleep environment.

Gratitude Practice: This is something I’ve added recently, and it has truly transformed my mindset before bed. I spend a minute thinking about three things I’m grateful for that day. It could be something as simple as a warm conversation or getting through a tough project. Ending my day on a positive note helps reduce anxiety and stress, allowing me to fall asleep with a peaceful mind.

The Importance of a Screen-Free Routine

Developing a bedtime routine that doesn’t involve screens is essential for good sleep hygiene. As I mentioned earlier, the blue light from screens suppresses melatonin production, but it’s not just about the light. The content we consume on our devices is often very stimulating, making it harder to unwind. Whether you’re checking emails, playing a game, or scrolling through Instagram, your brain is staying active and engaged, which is the opposite of what you want before sleep.

Research supports the benefits of cutting out screen time before bed. A study from the National Institutes of Health found that people who spent time on their phones before bed had lower sleep quality, more difficulty falling asleep, and shorter sleep duration than those who didn’t. By cutting out screens before bed, you’re giving your body the chance to naturally produce melatonin, and you’re training your brain to associate bedtime with rest, not stimulation.

Extra Tips for Better Sleep Hygiene

If you’re like me and struggle to break the screen habit at night, here are a few additional tips that might help:

Establish a Consistent Sleep Schedule: Try going to bed and waking up at the same time every day. A consistent sleep schedule helps regulate your internal clock and makes it easier to fall asleep at the same time each night.

Limit Caffeine and Heavy Meals: Avoid caffeine and heavy meals in the hours leading up to bedtime. Both can interfere with your body’s ability to relax and fall asleep.

Start Small: If going phone-free for 30 minutes before bed seems daunting, start small. Try 10 minutes the first week, then gradually work your way up. You’ll be amazed at how quickly your body adjusts to this new routine.

Conclusion

It’s not easy to give up your phone at night, especially when it’s such an ingrained habit. But by creating a phone-free bedtime routine, you’re setting yourself up for better, more restful sleep. It’s a small change that can have a big impact on your health and well-being. After all, a good night’s sleep is one of the best things you can give yourself.

If you're interested in learning more about wellness and daily practices that can help improve your well-being, join us at the Mindful Movements Well-being Event, Hosted by Peer2Peer lounge for our Wellness Day Event on December 5th. Connect with others, explore wellness strategies, and gain insights on navigating the November blues and beyond.

Event Details:

Name:  Mindful Movements Well-being Event, Hosted by Peer2Peer lounge

Date: December 5, 2024

Time: 1:30 p.m. - 2:30 p.m.

Location: Newnham Campus - Room D2014