How to learn to fall asleep without a smartphone

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Gadgets and sleep are not always compatible. If that's the case, try reading a paper book or singing at night.

Many of us get stuck in our gadgets before going to bed, and 50% even check our smartphone in the middle of the night for no particular reason. But these are not the most harmless habits. We figure out what they can lead to and how to still learn to fall asleep without gadgets.

Why is it better to go without a smartphone before bed

1. We fall asleep later and sleep less

First, you can't just stop watching cat memes and videos on TikTok. Media and social networks are literally “sharpened” so that we consume as much content as possible and cannot stop. Their algorithms are tuned to stimulate the production of dopamine, a hormone that promises quick pleasure and makes us click on links, post posts and wait for likes. As a result, “One more video - and sleep” easily and imperceptibly turns into “How is it already three in the morning ?!”.

Secondly, gadgets literally deprive us of sleep. The glow from the screen interferes with the production of melatonin. People who use smartphones, laptops and tablets before going to bed spend more time falling asleep.

It turns out that we rest less, which means that the quality of our life decreases, the risk of developing physical and mental disorders increases.

2. We become more anxious

Social networks spur fear of loss of profits (FOMO) - a condition due to which we constantly worry that we are not doing well somewhere, lagging behind in something from friends, acquaintances and just random people.

Those who stick a lot in gadgets tend to wake up in the middle of the night and grab their phone or tablet again. Moreover, this is a vicious circle: a person relieves anxiety when he scrolls the feed on the social network, but thereby deprives himself of sleep and becomes even more anxious.

And finally, the news, often not very pleasant, which is pouring on us from almost every corner of the Internet, can make anyone nervous.

3. We become addicted

Prolonged sitting on the Internet turns into something like a necessary ritual, without which it is no longer possible to fall asleep. If the gadget breaks down, the power goes out, or a person ends up without the Internet, anxiety and insomnia will almost certainly await him.

How to fall asleep without a smartphone

It's good if gadgets don't give you any problems and you are with them, that without them you sleep like a baby at least seven hours a day. But if you have trouble sleeping, it's worth trying to at least shorten your screen time. Here's what psychologists recommend for this.

1. Think of a different ritual for yourself

Just going to bed, turning off the lights, covering yourself with a blanket and falling asleep can be difficult. Think about what a pleasant and relaxing activity you could replace sticking in a gadget with.

Maybe it's reading, handicrafts, drawing or coloring, listening to music or relaxing sounds, keeping a journal. It is advisable not to use the screen backlight: researchers have found that those who read a paper book before bed fall asleep faster than those who read from a tablet or other gadget.

2. Do not leave your phone next to the bed

Most of us use an alarm clock on a smartphone: the gadget lies on the bedside table or under the pillow - and beckons to be picked up. You can protect yourself from this temptation and put the phone to charge in the next room, and use an electronic watch or a fitness bracelet as an alarm clock.

3. Train yourself not to rush to your smartphone

Some are so addicted to gadgets that they hardly let go of them. And if they do release them, they again grab hold of them in response to any squealing. And it doesn't matter what is there: an important message from work, a notification of a new like, or spam from an application.

Psychology professor at California State University Larry Rossen suggests using willpower and not immediately watching notifications during off hours, but pause and gradually increase it. At first it can be just a minute, then five minutes, then 15. This way you can train mindfulness and concentration, which means it will be easier for you to tear yourself away from the phone before going to bed.

4. Limit yourself

Doctors recommend that you do not use devices with a luminous screen an hour before bedtime. If you can't do this on your own, you can install an application that controls the use of your phone or tablet, and configure it so that at a certain time access to some functions is blocked.

5. Turn on the color filter

The yellow filter on the screen neutralizes some of the harmful effects of gadgets. Unlike the bluish glow, it does not interfere with melatonin production. Therefore, if you can’t fall asleep without devices, you can at least help yourself a little. Also, doctors recommend keeping the device at a distance of more than 35 centimeters from the eyes.

6. Sing in your head

If you cannot sleep, remember any song that you like and mentally repeat it several times.

Another life hack that doctors recommend is to squeeze the muscles with force, and then sharply relax. You can also try breathing exercises, meditation, muscle relaxation.

7. See a specialist

Prolonged trouble falling asleep is a symptom of insomnia and a reason to go to the doctor who will prescribe an examination, prescribe medications and, possibly, offer psychotherapy.