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The Downside of Using Smartphones and Other Distractions Before Bed

09 Mar. 2023

Smartphones have become an integral part of our daily routine. We use them in the morning, in the afternoon, while we are on the toilet, meeting friends, at work, and more. In other words, we use our phones everywhere, all the time. With all that in mind, excessive use of smartphones before bed has become a major concern, leading to several negative impacts on our health and well-being.

And it's not just smartphones that are to blame. Any sort of distraction right before bed that keeps your brain occupied can have a negative impact on you. Below, we'll get into the different downsides of using smartphones and other distractions right before bed.

The Effects of Using Smartphones and Other Distractions Before Bed

In today's digital world, people are always on their phones. And while that sounds like a bad thing, it really isn't. The fast growth of technology in recent years has left us constantly connected to the people around us. With social media and the internet, we can always find the exact type of entertainment or information we need, regardless of the time.

That said, while you shouldn't feel guilty about spending much time on your phone, there's a major downside to taking out your smartphone and distracting yourself before bed. In fact, staring at any screen before bed is less than ideal, whether the screen is a smartphone, computer, or TV screen.

But why is this?

Well, there are quite a few reasons you want to keep your phone and other distractions away before you sleep, and we'll get into all of them in the following paragraphs.

Poor Sleep Quality

Firstly, using your smartphone and distracting yourself with a screen before bed can result in poor sleep quality. The first reason is that you will likely stay awake longer than usual if you leave a screen on. Remember, it's important to maintain a balanced sleep schedule every day, where you can get at least 8 hours of sleep before starting your day.

And while it can be really fun scrolling through social media or watching your favourite show before you sleep, you might have noticed that you end up sleeping later before you do this. When you sleep for a shorter period of time, you spend less time in deep sleep, which can cause you to feel groggy and fatigued when you wake up.

Blue Light Keeps You Awake

Another reason you want to stay away from smartphones and other screens before you sleep is that they emit blue light. And as most people will tell you, it's best to stay away from blue light before you sleep.

We're regularly exposed to blue light during the day, which is fine. Blue light suppresses the production of melatonin, which is a hormone our brain produces to fall asleep. This is why staying awake and active is much easier when the sun is out.

That said, when night falls, and you need to fall asleep, you want to avoid blue light as much as possible. That way, your eyes start relaxing, your brain starts producing melatonin, and you start falling asleep faster.

Many people believe that their phones help them relax and unwind at night. And while this is true to some extent, the blue light from phones and other screens can actually keep you awake. So, if you're looking to get the highest-quality sleep, we highly suggest dropping your phone before you call it a night.

You Can't Relax Properly

At the end of the day, the biggest reason you should avoid phones, TVs, and other distractions before bed is that it doesn't get you in the right mindset. It's best to clear your mind and get into the most relaxed state possible before you sleep, which is why we highly recommend steering clear of distractions.

To start, you never know what you'll see on your phone or TV. There are times when you might see something disturbing or something that causes a lot of emotion, preventing you from getting high-quality sleep.

On top of that, if you don't have an adjustable bed, you're likely putting your body in a weird position so that you can look at the screen while lying down. As you might imagine, this also prevents you from relaxing, making it harder to get proper sleep.


When we lay down in our beds at night, our main goal is to unwind and forget about the whole day before we go to sleep. And while our phones and other distractions like TVs can help us detach for a bit, these distractions are actually pretty bad for our overall sleep quality. So, if you're looking to maintain the best sleep quality and a proper sleep schedule, we highly recommend dropping your phones and distractions at least an hour before you head to bed.

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