Learn more about personaldevelopment with this collection
How to manage digital distractions
The impact of technology on mental health
The importance of setting boundaries
Solution #2: Get An Alarm Clock
Get an alarm clock instead of using your phone’s alarm. Although phones can do a lot, sometimes the trade-off of intrusion for convenience is simply not worth it. Buy an inexpensive alarm clock if you need one to wake in the morning on time. Put it across the room and set it to the time you need to get up.
As much as possible, don’t look at the clock or check the time at night. If you absolutely must use your phone as your alarm clock (perhaps while traveling), set it to airplane or night mode to reduce disruptions and place it out of reach.
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#1 Sleep Deprivation
It may be tough to stop and put the device away. This alone may lead to a delay in bedtime and reduced total sleep time. This may contribute to sleep deprivation
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#2 The Light Play
In addition, the light from phone, tablet, or computer screens may impact the ability to fall asleep. Small amounts of artificial light from the screens may cause a delay in the circadian rhythm.
This may be especially impactful on night owls with a naturally delayed sleep...
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#3 Phone Cancer
Electromagnetic fields produced by mobile phones are classified by the International Agency for Research on Cancer (IARC) as possibly carcinogenic to humans, though there is no research demonstrating such an association.
The
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#5 Phone Induced Brain Tumor?
Some people express concern about the impacts of electromagnetic fields on the risk of health problems. These concerns have included increased risks for brain tumors (most especially on the side of the head where a phone is held) or the impacts on fertility (especially in men, wh...
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#4 Sleep Texting
Phones are designed to prompt your response. There may be rings, alerts, alarms, or lights that catch your attention. This is useful when awake, but troublesome in the night.
This can fragment sleep quality. It might also wake you enough to elicit a response, without fully waking yo...
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Solution #1: Remove Phone From Bedroom
Place the phone to charge in the kitchen. Allow yourself to go to bed without your phone. If there is an emergency, you will learn about it in the morning. By removing the phone from the bedroom, and placing it to charge in another room such as the kitchen, it is possible to reduce its im...
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Solution #3: Turn Off Sleep Tracking Apps
Some people use their phones as a way to track sleep and wake patterns with various apps or even wearable technology. The accuracy of correlating movement to wakefulness and stillness to sleep is highly suspect.
Moreover, there is no reason to carefully document every movement (or a...
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Solution #5: Optimize The Sleep Environment
Consider other ways that you might enhance your bedroom to make it the ultimate sleep sanctuary. Go to bed when you feel sleepy. If you are awake for longer than 20 minutes at night, get up and do something relaxing and return to bed when feeling sleepy.
If you are awake to...
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Solution #4: Make A Buffer Zone
Preserve a buffer zone and minimize light at night. Try to protect the last hour (or two) before your bedtime as a time to relax and prepare for s...
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#9. Put your phone on airplane mode in another room before going to sleep.
I’m willing to bet 99% of the time, most people don’t get a call in the middle of the night that they needed to deal with urgently. We don’t need to sleep with our phones.
Take a vacation from your alarm clock
To really find out what your individual sleep needs are, do the following experiment for at least two weeks:
- Pick the same bedtime every night.
- Turn off your alarm.
- Record the time you wake up.
You may sleep longer d...
10-minute night routine
- Decide the time you’re going to wake up and set the alarm for that time (put your alarm clock in a different room so you physically have to get out of bed to turn it off).
- Have a few key objectives for your morning.
- Set up literally everything that needs to b...
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