Looking at your phone before bed may affect your sleeping patterns. Several studies suggest that staring at your phone's screen before bed can lead to less sleep as you get too entertained with what you're watching or reading that you forget that it is way past your bedtime.
Luckily, there are simple steps that you can follow to make sure that you get the right amount of sleep so you won't feel too tired to do anything the next day.
Change to Night Time Settings
Light plays an important role when it comes to the quality of our sleep. There are a lot of reasons why this is, but the big one is melatonin, which is a sleep hormone that signals your body that it is time to rest, according to Mayo Clinic.
However, the problem is if you've been exposed to a lot of artificial light and lots of short wavelengths of light, then melatonin might not be able to do its job.
Some people believe that light from your phone's screen is not the issue. But companies have added settings in smartphones that let users warm up the color of their screen at night, according to TechRadar.
Also Read: Sleeping Habits Of Hunter-Gatherers Suggest We Do Not Need 8 Hours Of Sleep
The settings can help address blue light issues, getting you ready for sleep. Check if you have them switched on and set a new schedule, so the warm hues kick in sooner.
Use the Right Light
The light you are exposed to during the day can affect how well you sleep at night. Natural bright light keeps you energized during the day, and it also helps improve the quality of your sleep at night.
Aim to get outside and treat yourself to some natural light throughout the day. But, you can also set up your home to work with your body clock, which is a good idea if you live in a place with a lot of sunlight.
Limit Your Scrolling Time
Light is only one factor that you need to consider. If you are too invested in a TV show or Twitter threads, you will stay up late.
Set an alarm that will let you know that it is time to stop scrolling your phone. Once the alarm goes off, you can get ready for bed.
You can also use a setting on your phone to set limits on certain apps. That means you can only check specific social media sites for 10 minutes.
Turn Off Your Phone's Notifications
If your phone keeps going off when you are trying to sleep, then you need to change your settings. The sound from your phone may wake you up just when you are about to doze off. Make some changes on your Do Not Disturb settings, according to Business Insider.
iPhones have a feature called Focus, which is customizable Do Not Disturb mode. Within this feature, an option called Sleep lets you schedule when notifications can't get through and select which apps and contacts can send you messages and call you. In this way, you won't miss an urgent call.
Being able to sleep for 8 hours a night is beneficial to both adults in children. Children's phones need to be put away too to sleep properly.
Also, getting enough sleep can improve your overall health. Having a good sleeping habit can slow down the progression of Alzheimer's.
Related Article: Sleeping For More Than Nine Hours May Shorten Your Life
This article is owned by Tech Times
Written by Sophie Webster
