Sleep vs. The Internet
How many of you use technology devices before bedtime?
For most people, checking their phone or technological devices before bedtime is a daily habit. Sometimes, it is it the only free time you have so why not take advantage and check out your social media, watch a show, or use it to relax before going to bed?
At this point, the real question is: are we really sure that this will make us feel more relax and help us to sleep better?
According to Xanidis & Brignell, daily use of the internet can decrease sleep quality, but the main negative results came from the use of the internet near bedtime. Late logins can decrease the sleep quantity hours. People do not realize how much time they spend on the internet (Xanidis & Brignell, 2016). Time goes by really fast when someone is in front of a screen and this can involuntarily reduce the number of sleep hours. According to the same, article, the quality of sleep can also be affected by a change in the circadian rhythm due to the blue light of the dispositive. Unfortunately, poor sleep quantity affects the prefrontal cortex area of the brain that it is stronger correlated to the learning process (Xanidis & Brignell, 2016).
Sleep quality is important to be able to perform different tasks during the day. In fact, according to Orzech et al., sleep quantity can lead to negative mood and academic performance, an increase in stress and health problems (Orzech, Grandner, Roane, & Carskadon, 2016).
As a result, be aware that checking your phone or use the internet it might not be the best move to do if you are trying to relax and have a better sleep quality.
Tips and Tricks for Limiting Phone Usage
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You can set your device charger on the other side of your room.
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Phones today have a setting that you can use to remind you to take a break if you have been on your phone for a certain amount of time.
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You can also set an alarm on your phone if your device doesn’t have the aforementioned setting to take a tech break.
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You can set a designated charging station for your phone and other technological devices in a set area of your living space like in the living room, an office, or possibly the kitchen to name a few places in place of your room.
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Track how much time you have spent on your phone and on certain apps. Based on what you find, make changes to the way you use your phone on the apps that you spend the most time on.
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Set a goal weekly as to how much time you want to be spending on your phone. Take the goal setting slowly until you reach your desired goal.
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Use physical versions of apps that you use daily on your phone.
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If you use the calendar app to remind you about any upcoming events, invest in a small planner or calendar that you can carry with you easily.
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In place of using your phone as an alarm clock, get a simple, physical clock that is easy to use and set for your daily needs.
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If you have your phone set to have you notified of anything and everything coming in, turn off the notifications for social medias and any other source that does not pertain to important information or the people that you communicate with the most.
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One of the most important tips to remember is to not use your phone before going to bed or in bed at all. Set a no phone policy when you get up the mornings and before going to sleep.
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Most importantly, be easy on yourself when trying to limit your phone usage. We don’t think that being on our phones is an addiction but sadly, it is. It takes time to break habits that we have already established.