It’s become a common habit to use our phones before bed—scrolling through social media feeds, watching videos, or playing games.

Most of us can’t imagine our lives without our phones, but what if we told you that this habit might be affecting your sleep quality?.

What Happens When You Use Your Phone Before Bed?.

1. Delayed Sleep

The blue light emitted by phone screens can delay the production of melatonin—a hormone that helps regulate sleep. This delay can make it harder for you to fall asleep and lead to tossing and turning in bed.

2. Disrupted Sleep

There’s a good chance that you’ll be woken up multiple times throughout the night if you have notifications that go off on your phone. A beep or a buzz can disrupt your sleep and make it difficult for you to go back to sleep again.

3. Poor Quality Sleep

Your phone is also a source of stress that can impact your sleep quality. If you’re constantly checking for new messages and updates, your brain is constantly “on,” making it difficult for you to truly unwind and fall into a deep sleep.

4. Morning Sleepiness and Fatigue

If you’re not getting quality sleep, it’s likely that you’ll wake up feeling groggy and tired. This can lead to daytime sleepiness, low energy levels, and even sluggishness throughout the day.

How Can You Improve Your Sleep Quality?.

1. Create a Phone-Free Evening Routine

One of the best things you can do to improve your sleep quality is to establish a phone-free evening routine. Start by setting a specific time that you’ll stop using your phone in the evening.

Then, use that time to wind down by reading a book, taking a warm bath, or meditating.

2. Turn Off Notifications

If you can’t bear to part with your phone completely, you can still improve your sleep quality by turning off notifications. This will help reduce the chances of being woken up by a beep or vibration in the middle of the night.

3. Invest in a Pair of Blue-Light Blocking Glasses

If you simply can’t resist using your phone before bed, consider investing in a pair of blue-light blocking glasses. These glasses block out the blue spectrum of light that can disrupt melatonin production, making it easier for you to fall asleep.

4. Charge Your Phone in Another Room

Another simple way to improve your sleep quality is to charge your phone in another room. By keeping your phone out of reach, you won’t be temped to check it during the night, and you’ll be able to enjoy uninterrupted sleep.

Final Thoughts.

It’s clear that using your phone before bed can have a negative impact on your sleep quality.

By establishing a phone-free evening routine, turning off notifications, investing in blue-light blocking glasses, or charging your phone in another room, you can significantly improve your quality of sleep. Try these tips out for a few weeks and see how much of a difference it makes in your sleep quality!.