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How Phones Can Affect Your Sleep Cycle

When you are looking to improve your sleep, one of the major focuses that you should have is on your electronics usage at night. Unfortunately, devices with screens can have a major impact on the overall quality of your sleep. In this article, we will discuss some of the different ways that phones can affect your sleep cycle.

How Phones Can Affect Your Sleep Cycle:

1. Suppressing Melatonin.

One of the major ways that phones can negatively influence your sleep efforts is by suppressing melatonin in your body. Unfortunately, exposure to blue light can actually suppress the production of the hormone that controls your sleep and wake cycle. This can cause your body to feel awake even late at night. Therefore, if you are someone that typically uses your favorite phones and mobile devices with screens at night, you are causing your body to feel much more awake when it should be winding down.

2. Keeping Your Brain Alert.

Another big way that your phone can influence your body and the way that you sleep is by causing you to become much more alert. Because you are going to be doing various things with your phone such as checking emails, looking at social media, and more, you are going to end up causing your brain to be much more alert which can keep you from being able to fall asleep. It might cause you to start thinking about things and it can even cause you stress and anxiety. Therefore, you want to put your phone away at night to avoid it keeping you much more alert and having your mind much more active.

3. It Can Wake You Up.

Another big thing that it can do is cause you to wake up throughout the various stages of night. If you have people that are constantly texting or calling you at night, it is going to cause you to wake up. Along with this, you might receive different notifications which will either alert you with sound or cause your notification LED to go off. This can end up disrupting your sleep because it is going to cause you to wake up. This is true even if you don’t know that it is waking you up.

Tips For Using Phones At Night:

1. Blue Light Filter.

If you are going to be using your phone late at night, you want to either install a blue light filter application that you can use or use your phone’s built-in blue light filter. That way, you will be able to block the blue light from disrupting your body’s natural biological clock which can keep you from being able to fall asleep properly at night. Most phones include this type of filter on it by default due to the studies that have come out showing how harmful it can be to your sleep.

Overall, there are a lot of different ways that your phone might be disrupting your sleep. Whether its because you are not able to fall asleep properly or if the phone is causing you anxiety at night, you can solve it by putting it away.

How To Help Yourself Sleep Better

The quality of sleep that you are able to get is going to directly impact both your mental and physical health. Because of this, you want to focus on improving your ability to get in a quality night’s sleep. In this article, we will go over some of the key tips that you are going to want to implement to ensure that you are able to sleep as well as possible each night.

Tips To Help Yourself Sleep Better:

1. Keep Your Body In Sync.

One of the most important things that you are going to want to do when you are looking to improve your sleep would be to keep your body in sync. You want your body to remain as in-sync as possible because it can help you improve not only your ability to fall asleep at the right time but also to remain asleep. You will want to do various things to improve your body’s natural clock including but not limited to waking up and going to sleep at the same time each day, getting sunshine in the morning when you wake up, and avoiding sleeping in on the weekends.

2. Don’t Overexpose Yourself To Blue light.

One of the biggest things that can negatively impact your quality of sleep is the overexposure to blue light. Blue light is something that can simulate the natural light that you would get from the sun. Because of this, any time you are exposing yourself to significant amounts of blue light at night, you are going to be tricking your body into thinking that it is earlier in the daytime. As a result, you are going to end up causing your biological clock to reset and/or to get confused. This can cause issues with being unable to fall asleep at night.

3. Exercise Daily And Avoid Exercising At Night.

Another big thing that you are going to want to do to improve your sleep is an exercise on a daily basis. You want to make sure that you are exercising each and every day because it is going to dictate whether or not you are able to fall asleep easily at night. You want to be sure that you are giving yourself significant amounts of exercise because it can improve the quality of sleep that you are able to achieve. However, it is equally as important to time your exercises properly because if you are exercising too late at night, it can end up causing a disruption with your sleep by causing you to be unable to fall asleep.

Overall, there are a lot of things that you can do in order to improve your ability to fall asleep and to improve the overall quality of sleep that you are able to get. Be sure to follow the tips above and you can really improve the overall quality of sleep that you are able to get. Your sleep can dictate your overall health. Therefore, it is very important to do everything that you can to optimize your sleep efforts.