Using a smartphone before sleeping can significantly disrupt both our sleep cycle and the quality of our mornings.
The blue light emitted from screens interferes with the production of melatonin, the hormone responsible for regulating sleep-wake cycles, making it harder for us to fall asleep and maintain a restful state.
This disruption often leads to a reduced amount of deep sleep, leaving us feeling less refreshed in the morning.
Additionally, engaging with stimulating content before bed can heighten stress and anxiety.
As a result, our overall sleep quality suffers, leading to grogginess and decreased productivity throughout the day.
So what's the solution
Read a physical book to avoid blue light exposure before bed.
Use e-readers with warm light filters to minimize blue light emissions.
Establish a relaxing bedtime routine with calming activities to signal bedtime.
Practice mindfulness or meditation to reduce stress and prepare for sleep.
Avoid stimulating content like social media and news before sleep.
Set screen time limits to reduce evening screen exposure.
Create a tech-free zone by keeping devices out of the bedroom.
Incorporate gentle stretching or relaxation techniques to relax your body.
Maintain a consistent sleep schedule to regulate your sleep-wake cycle.
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