How can mobile phone users fix their sleep quality?

     A consistent exposure to blue light emissions, stimulation, and psychological dependence interfere with the body’s ability to get a full rest cycle and complete recovery. As people constantly reach for their phones, as a coping mechanism or a byproduct of their phone addiction, they worsen their ability to emotionally regulate and reinforce fatigue.

     Overall, mobile devices have become an essential part of today’s society. However, while the arguments are not wrong, they do not outweigh the negative effects that come with excessive or habitual phone usage. Provided below is a list of simple fixes and long term solutions to improve better sleep quality without phones.

Simple Tonight Fixes                        Long term

  • Set a phone curfew (a hour or two before going to bed)
  • Enable a blue light filter or use night mode 
  • Use white noise (to avoid scrolling)
  • Charge phone in another room or far from you
  • Create screen down routine before going to bed 
  • Mindful usage throughout the day 
  • Build a relaxation routine 
  • Keeping devices out reach before bed 

Methods for healthier habits

Since having a mobile device can come with the unfortunate opportunity of over-stimulation, there are approaches that can help limit the amount of over-stimulation. 

Setting Boundaries with Technology

Limiting screen time is a crucial boundary that helps contain the amount of stimuli the brain gets. Setting screen time allows our brains to rest and recover and allows for a more balanced life. Turning off notifications helps detach a user from continuously checking on their devices. 

Media Literacy

Learning how to navigate the internet and technology can help reduce the amount of excessive information that could be consumed. Users should learn about misinformation and over-stimulation via mobile phones. 

Tech-Free Zones

A tech-free zone is effective in minimizing unnecessary distractions and provides places for relaxation and concentration. 

Mobile Phone Breaks 

Between scrolling, users should take breaks to improve productivity and allow the brain to detach from the constant stimuli. 

Beyond the ordinary

Good sleep is a good thing

-Uriel David Aguilar

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