Nowadays, many people find it difficult to put down their phones before going to bed. Browsing social media, messaging, or watching videos have become a part of nighttime routines. Sleeping with a phone can have more serious effects on sleep quality than we might think. Especially, the blue light emitted from phone screens can suppress the melatonin hormone, which plays a role in maintaining sleep patterns, thereby prolonging the time it takes to fall asleep and reducing sleep quality.
What Are the Effects of Phone Usage on Sleep?
Using the phone until late at night can negatively affect sleep patterns. Therefore, it is important to turn off the phone at least an hour before bed and relax. To improve sleep quality, the time spent on the phone should be limited, and settings like night mode should be used.
Major effects of phone usage on sleep include:
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Suppression of Melatonin Hormone by Blue Light
The blue light emitted from phone screens affects the body's biological clock. The melatonin hormone, usually secreted in the dark at night, facilitates the transition to sleep. However, the blue light maintains the brain's perception of daytime, reducing melatonin secretion. As a result, individuals sleep later, and the time it takes to fall asleep is prolonged.
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Delay in Falling Asleep
Phone usage keeps the brain active due to both light exposure and content. Watching videos on social media and playing games increase mental stimulation. This delays the transition to sleep and creates a difference between the intended bedtime and the actual sleep time.
As time spent on the phone increases, the risk of delayed sleep onset and frequent nighttime awakenings also rises. This shortens the phases of deep sleep. Individuals who do not rest enough wake up tired in the morning and may experience attention issues and decreased performance throughout the day.
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Psychological Effects and Addiction
In individuals with phone addiction, fear of missing out (FOMO) or the constant desire to check notifications can make falling asleep difficult. Psychological stimulation also reduces sleep quality and can cause an individual to feel restless throughout the night.
What Is the Effect of the Melatonin Hormone on Sleep?
Melatonin, a hormone that regulates sleep and controls the biological clock, is a component that affects the sleep-wake cycle. This hormone is secreted by the pineal gland in the brain and is sensitive to daylight. The amount of melatonin secreted increases in dark environments, which supports the transition to sleep.
Blue light from a phone screen suppresses the secretion of the melatonin hormone. As a result, the sleep cycle is disrupted, and the individual may wake up frequently during the night or feel unrested in the morning. Long-term melatonin deficiency may lead to chronic insomnia issues and the destabilization of the biological clock.
What Are the Possible Health Risks of Sleeping with a Phone?
Sleeping with a phone can negatively affect sleep quality and pose potential health risks. The blue light effect emitted by the phone disrupts sleep patterns, leading to insomnia and restlessness. Additionally, prolonged exposure to radiation while sleeping with a phone could lead to various health issues in the long term.
- Effects on Eye Health
Looking at a phone screen in the dark for long periods strains the eyes. This situation can lead to:
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blurred vision,
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eye fatigue
These complaints may cause further negative implications on eye health in the long run due to screen dependency.
- Negative Effects on Mental Health
Sleeping with a phone constantly stimulates the mind due to social media and notifications. This situation can lead to:
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Increased anxiety,
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Attention deficiency,
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Depressive mood related to sleep
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Problems like these can arise. It's known that there is a strong relationship between phone addiction and sleep disorders in adolescents.
- Physical Health Problems
Lack of sufficient sleep hinders the body's renewal process. In the long term:
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The immune system weakens,
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The risk of obesity increases,
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Cardiovascular health is negatively affected,
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Hormonal balance is disrupted.
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Recommendations for Avoiding Sleeping with a Phone
Sleeping with a phone often leads to sleeplessness and headaches. Therefore, it is important not to use your phone before sleeping. Turning off your phone or putting it in airplane mode at least an hour before bed can help you have a healthier sleep experience. Additionally, keeping your phone out of the bedroom can improve your sleep quality. Instead of spending time with your phone, you may choose to read a book or listen to relaxing music before sleeping to reduce screen time.
Limit Screen Time Before Bed
Technological device usage should be limited at least 1 hour before sleep. This allows the body to increase melatonin hormone secretion, facilitating easier transition to sleep.
Use Blue Light Filter or Night Mode
Activating the night mode or blue light filter feature on phones can reduce melatonin suppression. However, this is a temporary solution; the most effective method is to completely stop screen usage.
Keep the Phone Outside the Bedroom
Instead of keeping the phone by the bedside or under the pillow, charge it in a different room. Opting for a traditional alarm clock for morning wake-up can help make this habit a lasting change.
Develop Alternative Routines Before Sleeping
You can choose alternative activities to prepare for sleep rather than using your phone:
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Reading a book or magazine
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Doing light meditation and breathing exercises
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Writing a journal
These kinds of habits calm the mind and facilitate the transition to sleep.
Silence Notifications
Notifications received during the night can interrupt sleep. Putting your phone in airplane mode or turning off notifications entirely can prevent interruptions to sleep.
Pay Attention to Sleep Quality
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Try to go to sleep and wake up at the same time every day.
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Ensure the bedroom is dark and quiet.
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Avoid eating heavy meals before bed.
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Engage in regular exercise during the day.
These habits can help you establish a healthy sleep routine instead of sleeping with a phone.
Frequently Asked Questions
Why is sleeping with a phone harmful?
The blue light emitted from phone screens suppresses the melatonin hormone, which is necessary for the body to transition to sleep.
What is melatonin hormone and why is it important?
Melatonin, a hormone that controls sleep and wakefulness cycles, is secreted from the pineal gland in the brain. Increasing in dark environments, melatonin facilitates transition to sleep and ensures the biological clock remains balanced. As blue light from phone screens suppresses this hormone, sleep disorders may emerge.
Is short-term phone use at night harmful too?
Yes, even short-term use can reduce melatonin secretion. Particularly looking at the phone just before sleeping delays sleep onset and can lead to frequent night awakenings.
Does sleeping with a phone affect eye health?
Looking at screen light in a dark environment strains the eyes, potentially leading to blurred vision, dry eyes, and headaches.