With all the push notifications and alerts, it can be hard to put down your phone at night, but science shows that sleeping with your phone is harmful in more ways than one. We all know our phones can be distracting, but today you are going to learn how your phone is detrimental to your health.
Dopamine overload
Every time you get a text or notification, your brain releases a small amount of a chemical called dopamine which signals pleasure. Too much dopamine in the brain can cause you to feel excited or even jittery leaving you unable to get to sleep. This dopamine release can also cause you to develop nomophobia or a fear of being without your phone. This can lead to stress and anxiety making it even harder to sleep. Next time you are trying to get to sleep, just place your phone in do not disturb mode.
Blue light
All electronics produce blue light. This is why people who work with computers for a living such as programmers usually place their screens in dark mode. Blue light has been scientifically proven to keep people awake because this is the same wavelength of light emitted during daylight hours. When your eyes are exposed to blue light, the brain does not produce melatonin which is the chemical that signals sleep. The next time you are trying to get to sleep, dim the screen on your phone or put it in dark mode if that option is available. Your eyes and body will thank you.
Electromagnetic radiation
Your phone is constantly producing electromagnetic radiation. No, this does not cause cancer, however, there are many indications electromagnetic fields may influence sleep patterns to the point of causing sleep disorders. When you go to bed, leave your phone charging on the other side of the room just to be on the safe side.
What can you do?
The best thing you can do if your phone is interfering with your sleep is to set limits for yourself on how often you use your device. Stopping phone usage at least 30 minutes before bed will allow the brain to signal that it is night time. The brain will then produce melatonin causing you to fall asleep.
You can also turn off push button notifications which will stop the constant release of dopamine every time you get one. This will make you much less dependant on your phone and reduce anxiety.
Instead of playing on your phone before bed, try doing something that doesn’t involve a screen like reading a book instead.
