It’s not recommended to leave your phone on your table at night: here’s why

THE ESSENTIAL

  • It is advisable to turn off all screens between 1 and 2 hours before bedtime.
  • According to a 2016 INSV study, 36% of French people use their phone, computer or tablet in bed at night.
  • Phone addiction is known as nomophobia.

Setting the alarm, checking the latest notifications, then putting your phone on the bedside table before embracing Morpheus: this nightly ritual is a bad habit. Keeping your smartphone close to you doesn’t help disconnect and can affect sleep quality.

The risk of checking your cell phone at night

In his book Digital Health: the keys to a healthy use of technologySpain-based psychologist Gabriela Paoli says that leaving your phone closed at night can keep us awake. When we wake up in the night we will surely be tempted to log in and we will lose hours of sleep, the negative consequences of which we will suffer the next day”she explains to the Spanish media beestar. Poor sleep increases the risk of being irritable and having trouble concentrating.

Instead of keeping it in the bedroom, she advises keeping it as far away as possible and putting it on airplane mode to avoid being disturbed. “And back to the old and healthy habits of always: setting the alarm, picking up a good book and listening to the radio or music to fall asleep, She keeps going. That way, you stand a much better chance of not giving in to the temptation to sign up overnight and lose hours of rest..”

Establish a digital “curfew”

Health professionals are formal: checking your phone before bed or worse, during the night degrades sleep quality and delays falling asleep. Using the screens just before bed delays production melatonina sleep-related hormone”says Claudia Gómez, psychologist beestar. This harmful effect of smartphones is the result of the blue light they emit. She “strongly stimulates the retinal receptors and effectively sends a signal to the biological clock”during the day“which delays sleep and causes a phase delay”, explains the National Institute on Sleep and Alertness (INSV). According to these experts, a curfew“Digital: That means limiting exposure to screens in the evening, putting your phone on airplane mode to avoid waking up early, and limiting virtual exchanges and exposure to anxiety-provoking messages as much as possible long before bedtime .”Prepare your “preserved space” for sleeping”.

When hyperconnection becomes an addiction

It will be very difficult for some people to adopt these new habits as sometimes using the phone becomes a real addiction. Claudia Gómez names various signals: restlessness when the phone is not nearby, difficulty falling asleep when the phone is switched off, stress when leaving the house with a discharged phone or the constant checking of notifications. If in doubt, seek the advice of a doctor.

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