Smartphones in the bedroom may exacerbate insomnia: Simple hack behind better sleep
The exact number of people who suffer from insomnia remains an enigma to scientists. Estimates vary widely, with some studies indicating that it affects 10 percent of the global population, while others suggest figures as high as 60 percent. We've long known that cardiovascular diseases and mental disorders often lead to insomnia - but recent research unveils a fascinating development. A simple solution to mitigate insomnia could be relocating your phone to another room.
2:55 AM EST, January 17, 2024
Keeping your bedroom free of phones and clocks may help alleviate insomnia
Research published in the journal Primary Care Companion for CNS Disorders reveals looking at the clock while attempting to fall asleep can exacerbate insomnia and heighten levels of frustration. This occurrence is linked to the concept referred to as 'Time-monitoring Behaviour' (TMB), resulting in a self-perpetuating cycle.
"People become anxious about not sleeping long enough, then look at the clock to gauge the approximate time it might take to fall asleep and how many hours separate them from waking up," clarifies psychologist Spencer Dawson from Indiana University Bloomington. "This does nothing to aid the falling asleep because the more stressed we become, the harder it proves to fall asleep."
Around 5,000 individuals grappling with insomnia participated in the study. The analysis revealed a clear correlation: the more frequently patients checked the time, the more severe their insomnia. Consequently, scientists recommend turning or covering traditional clocks, removing smartwatches from the wrist, and moving the phone to another room - basically, do whatever it takes to avoid checking the time when you're trying to fall asleep.
Additional reasons to keep your phone out of the bedroom
Being able to check the time is one of numerous reasons why keeping your phone in the bedroom isn't recommended. Having it in another room helps you mentally disconnect from the obligations and tasks associated with your smartphone, thus enhancing relaxation. It also ensures that neither falling asleep nor the quality of sleep is disrupted by an unexpected notification.
The detrimental impact of blue light on sleep is well-established. Staring at the screen impedes melatonin secretion, resulting in difficulty falling asleep. Additionally, an electromagnetic field forms around the phone, which can disrupt sleep patterns.
Consider this: if you make excuses as to why your phone can't be moved from your room, you may struggle with some phone dependency. It could be nomophobia (the fear of being without a phone) or FOMO (Fear of Missing Out on information). Nonetheless, no addiction makes falling asleep easier or facilitates fully restorative sleep.
