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But the new feature that's arguably made the biggest splash is the triple-camera feature - both the iPhone 11 Pro and iPhone 11 Pro Max have three cameras. With a better battery life, brand new colors, and an improved processor, there's a lot to look forward to. There are also options within your phone (like setting it on ‘night mode’) to minimize distractions and notifications that can help get you in the mood to snooze.The iPhone 11 will be released toward the end of September, and it sounds like the new models are going to live up to all the hype. If you’re really struggling with limiting screen time before bed, try putting your phone in a different room and investing in a clock radio for your bedside table.
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Walia recommends choosing nighttime activities that promote sleep. It’s important to establish a relaxing bedtime routine and discourage activities that can lead to anxiety or a high emotional response. Walia recommends cutting off-screen time 1 hour before bed but says there are even benefits to discontinuing it just 30 minutes before bed. And sure smartphones are typically the main culprit, but even tablets and TVs can emit blue light that can contribute to poor sleep. If you’re a nighttime technology user, it’s important to set some ground rules for usage closer to bedtime.ĭr. It’s distracting you, keeping you awake, stimulating your brain and delaying REM sleep. It’s listening for that email chime letting you know a project is moving along.Įverything about your phone is supposed to make your life easier and entertain you, but what it’s really doing at night before bed is the exact opposite. It’s thinking about or feeling your phone going off under your pillow. Walia.Īnd it’s not just the alertness you get from late-night social media sessions either. These emotions can leave you staring at the ceiling for hours feeling wide awake.Ĭhecking your phone right before bed can lead to distracting emotions, thoughts and anxiety, says Dr. Even seeing something right before bed that makes you happy can trigger a response that prolongs falling sleep, which consequently delays REM sleep. You probably know what it’s like to scroll through Facebook right before bed and see something that makes you upset. It’s why you feel more tired at night when the sun starts to set and why you feel more energized in the morning when it’s light.Īdding in your phone’s artificial blue light right before bed disrupts your body’s internal clock and rhythm.Īdvertising Policy 3. This rhythm is in tune to light and dark. This can be great during the day since it can make you feel more alert, but it’s just the opposite of what you need at night when you’re winding down to hit the hay.Įxposure to blue light can affect your internal body clock and throw off your circadian rhythm. The blue light from your phone is an artificial color that mimics daylight. So when your body runs low on it, you can experience insomnia, tiredness during the day and irritability. Melatonin is a hormone responsible for controlling your sleep-wake cycle. Walia says that research has found a correlation between suppressed levels of melatonin and exposure to blue light.
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The blue light that your smartphone emits is not only bad for your vision, but it’s bad for your brain too. The blue light from the screen suppresses melatonin Engaging with your phone too close to bedtime can negatively impact those feelings. Going to bed and falling asleep should be a peaceful, happy and relaxing experience. Your mind can stay active and engaged long after you’ve scrolled through Instagram or responded to a few work emails. The smartphone era has forced us to feel like we can never really log off, even when we’re sleeping. Walia warns against the idea that you have to immediately answer, respond, post or scroll. What can make this habit even worse is feeling the need to constantly be connected and available. “Even just a quick check can engage your brain and delay sleep.” “Checking your phone stimulates the brain so we are more active and awake,” says Dr. (And that seems fair enough – we give our brains enough to think about during the day!) But when it’s time to turn off the lights and go to sleep, the last thing our brain needs is more information and more entertainment. They’re designed to entertain us and provide information. Smartphones were designed to make us more productive and our lives easier. It keeps your mind psychologically engaged