Medical Tip: Ditch Your Devices at Night

Did you know that sleeping next to a digital device more than doubles the risk of poor quality sleep and daytime fatigue, even if you don't touch it? In addition, the use of not just phones but computers, laptops or video games before bed has been linked to insufficient sleep, difficulty staying asleep, and excessive daytime sleepiness (Grigg-Damberger & Yeager, 2020).

As we all have experienced, sleep has an impact on mood, energy level and concentration. But did you also know that sleep has an impact on your immune system, weight, and cardiovascular health, too?

Using devices before bed, or in the middle of the night, stimulates the brain and disrupts the body's natural production of melatonin, a hormone our body makes to aid us in sleep (Singh, 2022). I think all would agree we would like better quality sleep and less daytime fatigue, but it can be hard to separate ourselves from the screens that have permeated every area of our lives. 

It may be helpful to employ some practical ideas to cultivate a conducive sleeping environment and to feel your best. One idea is create a "docking station," or a designated space, outside of the bedroom for electronics. Create a new nighttime routine, one that involves an alternative way of winding down such as reading a book, taking a bath, or listening to soothing music. Consider buying a traditional alarm clock to replace a phone alarm.

However you can make this change, do yourself a favor and keep the devices out of your room for the night!

Citations:

Grigg-Damberger, M.M., & Yeager, K.K. (2020, December 17) Bedtime screen use in middle-aged and older adults growing during ... Journal of Clinical Sleep Medicine. Retrieved December 29, 2022 from https://jcsm.aasm.org/doi/10.5664/jcsm.8892

Eric Suni, & Singh, A. (2022, December 15). Technology in the bedroom. SleepFoundation.org. Retrieved January 11, 2023 from https://www.sleepfoundation.org/bedroom-environment/technology-in-the-bedroom