The average British person spends over three hours a day on their phone. Research suggests that keeping your phone next to you while sleeping can disrupt relaxation and sleep quality.
Dr Anna Persaud, CEO of This Works, warns that screens can suppress melatonin production, making it harder to fall asleep. Social media, news, emails, and messages can stimulate the brain when it should be winding down, leading to reduced sleep efficiency and increased fatigue.
To protect your sleep quality, Dr Anna recommends leaving your phone outside of the bedroom and creating a “screen-free wind-down window.” This involves stopping screen use at least an hour before bed or using features like ‘Night Shift’ or ‘Blue Light Filter.’
Instead, replace scrolling time with a consistent bedtime routine that cues the body and mind for sleep. This may include a warm bath, massage, or aromatherapy. Dr Anna suggests using a functional fragrance sleep aid like deep sleep body whip or deep sleep pillow spray to signal to the brain that it’s time to rest.
Breaking the habit requires shifting your habits with top tips from biochemist Dr Anna. Go from digital to downtime by setting recurring alarms and placing your phone in a different room. Replace evening screen time with sensory rituals, such as reading a book. Habit-stacking these actions can help make them second nature. Be kind to yourself and remember that it takes time to undo the dependency on your phone.
Ultimately, sleep is not a switch; it’s a process that works in harmony with our circadian rhythm. Consistently supporting it leads to better results. By following Dr Anna’s tips, you can improve your sleep quality and wake up feeling refreshed and revitalized.
Source: https://www.hellomagazine.com/healthandbeauty/health-and-fitness/849736/is-sleeping-with-phone-next-to-you-causing-brain-fog-biochemist