Despite warnings about excessive screen time at night, many people still use their phones before going to bed. The brain, she said, processes electric light as sunshine, which suppresses melatonin production, delaying deep sleep. Insufficient sleep has long been linked to negative health outcomes. A recent study found that disrupted sleep in your 30s and 40s may even be linked to memory and thinking problems later in life. Smartphones are particularly disruptive to your circadian rhythm that regulates sleep and other hormones, research has shown. specializing in sleep health, said your brain needs to wind down before bedtime to get the restorative deep sleep that helps the body function. a list of things you like that never get done. That’s a great time to do stuff that doesn’t involve screens,” she said. Using a notepad to write down the to-do list for the next day helps keep you from ruminating in bed. Hold the phone far from your face and at an oblique angle to minimize the strength of the light.
Minimize tempting notifications by putting the phone on “do not disturb,” which can be adjusted for specific people if needed. Experts recommend doing activities in another room so the bed is associated with sleep. But if there’s no other private refuge at home, “establish a distinct microenvironment for wakefulness and sleep