According to YouGov's sleep survey, 87% of Brits say they look at their phone or tablet within an hour before going to bed, and 25% claim to look at their phone right before bed. In addition to this, 74% of people say they leave their mobile phone in their bedroom at night.
So many UK residents claim to frequently use their mobile phones before going to work in the evening, but how much does it really cost to use your mobile phone before bed?
Experts at Brown's CBD highlight the effects of late-night screen time on your sleep, mood, and overall health.
Disadvantages of digital nightcap
Blue light emitted by electronic devices is often blamed for disrupting sleep, but research suggests a broader range of negative effects, including links to:
cognitive dysfunction
The blue light emitted by your device's screen is part of the light spectrum that is most active in your sleep cycle. When this part of the brain is stimulated, it suppresses the production of the sleep hormone melatonin, making it difficult to switch off at night.
Sleep deprivation due to this stimulation can lead to excessive daytime sleepiness and difficulty concentrating, which can interfere with the ability to perform basic daily tasks, commonly known as “brain fog.”
unwell
Skipping your sleep through late-night scrolling can have ripple effects that can seriously impact your long-term health. Lack of sleep is associated with a variety of physical health problems, including high blood pressure, heart disease, and obesity.
Poor sleep quality is known to negatively impact hormones that regulate everything from blood sugar levels to appetite.
depression, stress, anxiety
Although not explicitly focused on late-night scrolling, research conducted over the past few years suggests a strong link between depression and excessive screen time, especially among adolescents. Masu.
A 2023 study conducted by Yale University School of Medicine found that the amount of time over 5,000 9- to 10-year-olds spent with digital technology was directly correlated with their likelihood of developing anxiety and depression within a few years. Reported.
Unplug and reset
While many influences are strongly associated with late-night screen time, there are also many ways to combat the urge to reach for your phone before bed.
Here are some tips to help you unplug and reset.
Establish a nighttime routine
Turning off your devices a few hours before bed de-stresses your brain and prepares it for sleep. Replacing screen time with calming pre-bedtime rituals like bathing, reading, or light exercise can help signal to your body that it's time for bed.
Utilize digital detox tools
Ironically, you can actually use your device to support your sleep habits through a variety of apps and features. Features like “Sleep Mode” reduce blue light and block notifications to reduce brain stress before sleep.
There's also a wide range of apps available, including Headspace and Calm, which you can use to establish a better nighttime routine by offering features such as guided meditation sessions to help you unwind at night.
Let's review your sleeping environment
Making small changes to your sleep environment can have a big impact on the quality of your sleep. Removing electronic stimulation and light-emitting devices eliminates potential distractions and eliminates the temptation to use devices late at night.
Optimizing your comfort, using blackout blinds, and sleeping with earplugs are also great ways to improve your sleep habits.
natural sleep therapy
Using CBD products is a proven way to help support your sleep habits. CBD's calming properties support better sleep. This also helps indirectly by addressing underlying health issues such as pain and stress.
Essential oils such as lavender and chamomile are also known for their calming properties. Diffusing these oils or applying them topically to the skin (after dilution) can create a peaceful environment and promote quality sleep.
Replacing the blue light from your laptop or cell phone with a relaxing pre-bedtime routine is an investment in your overall health. Sleep problems exacerbated by late-night screen time can lead to a vicious cycle that ultimately increases the risk of serious health problems in the future.
By creating an environment that is conducive to sleep and using natural sleep remedies like CBD and essential oils, you can break this cycle and positively impact your overall health. ”
Lawrence Brown, Director of Brown's CBD
