Before using your phone right before bed, you should adjust some important settings
Your cell phone's light has an impact on the hormone that regulates sleep, which can cause you to wake up feeling as though you haven't slept enough.
Although they can be very helpful at many times of the day, cell phones should not be misused. Many people have a habit of using their phones in the living room or bedroom before bed, which can seriously interfere with getting enough sleep each day.
You can improve your sleep quality by maintaining healthy bedtime routines, and using your phone at bedtime can disrupt those routines.
Cell phones interfere with sleep.
Circadian rhythms refer to the sequence of mental and physical changes that occur during the day. This is a natural process that reacts to light and other environmental factors. These cycles allow the body to start producing melatonin, the hormone that promotes sleep, as night falls.
Light can suppress melatonin production and induce drowsiness when using a smartphone, tablet, or other device with a bright screen that is close by. At other times of the day, this is not an issue, but right before bed, it can interfere with the drowsiness your body has been producing since nightfall.
Because it is more difficult to disconnect and stay awake, this makes it harder to fall asleep in addition to the light that the screen emits. Using a cell phone right before bed can lead to poorer sleep and a groggy wake-up when combined with other bad habits like drinking alcohol or overeating dinner.
- Selecting the sleep mode on the phone
Experts say that sticking to a schedule for when to go to bed and when to relax is a good habit for enhancing the quality of your sleep, and Android phones' Bedtime Mode can help with this. We can change some settings so that they are applied at the same time every day, which makes us use them less frequently in the evening. This feature is integrated into the Digital Wellbeing section and is available on all Android phones.
These settings include turning on black and white screen mode, lowering the brightness of your wallpaper, and turning off your phone. This lets you keep using your phone, but it detracts from its appeal and may act as a warning to stop using it. Do Not Disturb is an optional feature that can be turned on to make notifications on your device less noticeable by not ringing.
Choosing the days of the week you wish to use and the start and end times is the first step in the very easy setup process. To give yourself some time between the last time you looked at your screen and when it's time to go to sleep, it is advised to turn it on an hour before bed.
Turn on the night light.
Although there are situations in which cutting back on cell phone use at night may not be feasible, it's still a habit you should break in order to improve your quality of sleep. Your circadian rhythm is affected by the blue light that cell phones emit, which has a shorter wavelength than other light that the device emits.
There is a built-in feature on all Android phones to marginally lessen exposure to this kind of light. This is Night Light, the blue light filter. It can lessen the negative effects of the screen, but it doesn't completely remove them. It can be enabled in Settings under Display or from the notification bar. Combining the two is not an issue because it also functions when the previous option's black and white mode is enabled.
Additionally, it can be programmed to switch on automatically each night, which is strongly advised. Other intriguing choices for attempting to reduce phone use before bed are available on Android, such as Do Not Disturb mode, which can be independently turned on to temporarily block notifications.