therapy

Smartphone-Free Sleep: The Key to Better Mental Health and Restful Nights



As a mental health therapist, I often encounter clients who struggle with stress, anxiety, and sleep issues. One common habit that exacerbates these problems is sleeping with a smartphone next to the bed. While it may seem convenient, this practice can significantly impact mental well-being. Here’s why it’s not a good idea, supported by research:

1. Increases Stress Hormones

Smartphones are a constant source of information and stimulation. Research shows that exposure to work-related content outside of office hours is linked to higher stress levels (Lanaj, Johnson, & Barnes, 2014). This exposure to stressors can elevate cortisol levels, making it harder to relax and fall asleep.

2. Keeps You Awake

The blue light emitted by smartphones disrupts melatonin production, a hormone crucial for sleep regulation. A study in the Journal of Applied Physiology found that exposure to this light, especially during evening hours, can delay the circadian rhythm and reduce sleep quality (Chang, Aeschbach, Duffy, & Czeisler, 2015).

3. Designed to Stimulate

Smartphones are engineered to capture and retain our attention. Notifications, bright colors, and dynamic content are all designed to be stimulating. This constant stimulation can overactivate the brain, making it difficult to wind down and fall asleep, a notion supported by research on the impact of screen time on brain physiology (Heid, 2018).

4. Waking Up to Stress

If your smartphone is the first thing you reach for upon waking, you’re immediately exposing yourself to potential stressors. This can set a tone of anxiety and urgency for the day, rather than allowing a peaceful and gradual transition from sleep to wakefulness.

5. Blurring Work-Life Boundaries

With smartphones enabling constant connectivity, the boundary between work and personal life becomes increasingly blurred. This can lead to a feeling of being ‘always on’, heightening stress and making it difficult to relax and disconnect.

Alternatives for a Better Night’s Sleep

  • E-ink eReaders or Physical Books: If you enjoy reading before bed, consider using an e-ink eReader or a traditional book with a gentle book light. These options do not emit the disruptive blue light and can be a relaxing pre-sleep activity. It helps to get your mind off of the day and into another world. If you notice what you are reading stimulates and keeps you up or adds to anxiety/stress, pay attention to that.
  • Sleep Masks or Separate Reading Lights: For couples, using sleep masks or separate reading lights can help one partner read without disturbing the other’s sleep.

As a therapist, I strongly recommend creating a sleep environment that promotes relaxation and disconnection from the day’s stressors. Keeping smartphones out of the bedroom can be a significant step towards better sleep hygiene and overall mental health. Remember, unless there’s a safety concern that necessitates having a phone nearby, placing it in another room at night can be highly beneficial for your mental well-being.


Author: William Schroeder, MA, LPC, NCC

References:

  • Lanaj, K., Johnson, R.E., & Barnes, C.M. (2014). Beginning the workday yet already depleted? Consequences of late-night smartphone use and sleep. Organizational Behavior and Human Decision Processes, 124(1), 11-23.
  • Chang, A.M., Aeschbach, D., Duffy, J.F., & Czeisler, C.A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
  • Heid, M. (2018). How smartphone screens affect your brain and body. TIME.
  • Photo by Becca Tapert on Unsplash



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