Read this if you are always on the phone before going to sleep

The vast majority of people use their smartphones until it is time to go to bed – and many people are even in bed on their phones. According to a 2019 study of Common Sense Media61% of the parents call within half an hour before going to bed and about 70% of the children check their phone within that time.

And while many people use their phones until they go to sleep, most people can still sleep, noted Rafael Pelayo, a sleep specialist at Stanford Health Care. He added that it is not the act of being on our phone at bedtime that keeps us up at night, but instead it is the kind of content consumed before bed that affects a good or bad night’s sleep.

He added that checking on something you know is causing you stress can result in a restless night. Alternatively, using your phone as a restful aid or as a way to end the day can help your sleep.

Below, sleep experts tell you what to do and what not to do on your phone to help you get a good night’s sleep.

Pelayo suggested using your phone as a wrap-up aid for the day before going to bed. Check the weather for tomorrow, ask a friend a question or choose the workout you want to do in the morning.

Whatever you do, don’t check notifications that you know will stress you out, such as news updates or emails. Be aware of the warnings that catch your attention and whether they will promote a good night’s sleep.

“The most disturbing thing about screens is when they have the highest brightness, [they] emit a color close to the natural light we have in our environment, ”said Rebecca Robbins, a lecturer in medicine at Harvard Medical School and associate scientist in the sleep and circadian disorders department at Brigham and Women’s Hospital.

She added that, in particular, the blue light emitted from phone screens can have the same physiological warning effect the sun does on the body and brain.

Many phones have settings that automatically change the hue of the screen. On the iPhone, the functionality is called Night Shift, and on Samsung phones, a setting called Blue Light Filter does the same. On other Android phones, the setting is called Night Light. If your phone doesn’t offer this setting, there are free apps available for download that allow you to adjust the tint of your phone when you are about to go to bed.

According to Robbins, changing your phone’s pre-programmed blue color setting to a warmer tone can help you feel sleepy and relaxed. She suggested changing the settings around the time the sun sets or an hour or two before bed.

According to the Pew Research CenterAbout 7 in 10 Americans use social media. While it’s not necessarily bad to check Twitter or Instagram before bed, Robbins stressed that using social media right before bed can result in a restless night.

“One of the hardest things about social media is losing control,” she said. This means that while you can select who you are friends with on Facebook, you have no control over what they post or the targeted ads or news updates that appear in your feed or if someone posts something that upsets you.

Robbins stated that since we can’t choose everything we see on social media, it may not always show you sleep-friendly content. If you want to take a look at social media before bed, try searching specific accounts that you know will give you some peace of mind (like some of these mental health Instagram accounts). Otherwise, save the apps for earlier in the day if you can.

Using your phone in bed is no reason to be ashamed, Pelayo emphasized. Many people use meditation apps to fall asleep. He noted that in this case the phone is more than a phone, it is a useful sleep aid.

Downloadable meditation apps such as Headspace Shine and Calmness teach newbies how to meditate and the importance of the practice, as well as offer guided meditations for users of all levels.

“Stories are one of the forms of information we got when we were very, very young,” said Robbins. “So we’re programmed to have a story around bedtime.”

You can download storytelling programs on your smartphone that can help you fall asleep. Apps like Audible and Libby allows users to download a range of audiobooks to listen to, including bestsellers, children’s books, non-fiction, and collections of short stories.

Take advantage of your phone’s alarm clock feature by setting a bedtime alarm, Robbins recommended. That way, an evening alarm can remind you to stop scrolling if you’re down a social media rabbit hole while you should be getting ready to go to bed.

“Setting a soothing alarm for your bedtime can help you become a little more aware of a time when you should start having a power outage,” she said, adding that turning it off can mean that you are meditating, breathing, or in a hot shower.

“We are so committed to [alarms for] when we wake up. We are much less aware of our bedtime, ”she said.

Pelayo stressed that when it comes to using smartphone before bed, the ultimate goal should be to achieve a sense of calm after checking your phone. If using for bedtime meditation accomplishes that goal, great. If watching TikTok helps you get there, that’s great too.

“The phone can be a great tool if you’re worried about getting up late for work or missing an early flight,” he said. In those cases, your phone can act as an alarm clock and help you fall asleep knowing you’ll wake up at the right time in the morning.

If you’re using your phone as an aid to feeling safe and prepared – or tucked away – for a good night’s sleep, then using the phone before bed isn’t a problem. If you use your phone to block out bad thoughts, you probably won’t get a good night’s sleep.

Pelayo stressed that those who use their phone until bedtime and even in bed shouldn’t be ashamed. When used properly, it can be a useful tool for many when they fall asleep.