Struggling To Give Up Your Smartphones At Nights? 5 Ways To Ditch Screens

couple, smartphone addiction, bed

Throughout the world people have always looked to technology and smartphones to foster a connection to one another and to the greater world. In recent years, smartphone usage, particularly at night-time, has risen to alarming levels, compromising people’s sleep, physical and mental health. To combat this increased use, it’s important to look for ways to ditch the smartphone at night so that people can finally get the rest and relaxation they need.

First, set up a nighttime routine. By having a consistent stretch of time allocated to winding down and preparing for sleep, people can establish a sense of control and comfort leading into bedtime. This routine can include things such as a nighttime relaxing environment. By creating a relaxing environment which does not involve the smartphone, people can condition themselves to leave their gadgets aside before bed.

Second, turn off notifications. In order to be in complete control of when and how your smartphone is used, notifications can be turned off; this way, people won’t be preoccupied by ringtones and beeps. Similarly, by setting up checkpoints for specific times and durations when it’s appropriate to check your phone – such as once a day, during lunch break – additional stumbling blocks that keep the smartphone from the bedroom can be created.

Third, remove the phone from the bedroom. People can choose to store their phones in another room or designate a drawer close to the bed; this way, they will be encouraged to stay away from the smartphone, reducing their level of nighttime usage. Additionally, a place close to the bedroom where people can easily find their phones can be created, as this keeps people from wandering around their homes at night to search for their gadget.

Fourth, have an alternate device handy. If a smartphone is removed from the bedroom, having another device by the bedside is a good alternative. This can be something such as a tablet or an e-reader which can help people unwind without the distractions of a smartphone. For many, these devices offer a better way to distract their minds, as they often do not have access to social media platforms and other resources to which people with smartphones typically have access.

Finally, reduce the brightness of your device. According to the blue light theory, it is believed that excessive exposure to the blue spectrum of light from devices such as phones, laptops, and tablets, influences the release of melatonin, leading to poorer quality of sleep. To help limit the amount of blue light emitted from their device, people can adjust the screen brightness and set timers to remind them when it’s time to put the device away.

By taking the necessary steps towards discipline and restricting the usage of a smartphone at nighttime, people can develop healthier sleep habits and reclaim their nights. By incorporating the five tips outlined above, people will be well on their way to ditching their device and getting the rest they need.


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