Spoiler: it involves looking at a particular screen less...
that is needed for a good night’s sleep,” explains Dr Pamela Miller, a medical reviewer for All About Vision. Ideally, Dr Miller says, “You should look to reduce screen time, especially before bed, as the blue light emitted from most screens can keep you up at night, impacting on your sleep and your general mood the following day.”But as someone who is guilty of spending way too much time vacantly scrolling through Instagram and checking my phone, I know it’s not that simple.
I was close to phone burnout – that feeling of constantly being available wasn’t letting my brain properly rest Switching my phone off at 8pm, and sometimes even shutting it in a drawer to create another layer of separation, gives me at least two hours before bed to detach. I feel calmer and I’ve seen far less tossing and turning or waking up worrying in the night as a result. When I do have a busier evening and keep scrolling, my sleep suffers as thoughts keep whirring when I inevitably wake up several times a night.
Mathur adds: “Constantly being switched on impacts our nervous system. We can feel like we’re never doing enough, fast enough. Our fight or flight response is heightened and we will find it harder to slow down and be present when we actually choose to be. Switching our phone off or leaving it out of reach helps add a barrier to that and reduces busy brain activity. Because we simply can’t compete with a world that never switches off.
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