Phones have replaced many traditional devices, including calculators, cameras, and even alarm clocks. But when it comes to waking up, your phone may not be the best choice. Using your phone as an alarm clock could be disrupting your sleep and making it harder to wake up in the morning. If you want to sleep better or wake up feeling more refreshed, it might be time to swap your phone for an old-fashioned alarm clock.
Dr. Shalini Paruthi, a sleep expert, explains that “keeping the phone in another room will likely decrease distractions from sleep and reduce nap procrastination.” Phones can distract you both before bed and in the morning.
Why Hitting Snooze Can Ruin Your Sleep
When the alarm rings, the ideal situation is that you’re already rested and ready to get up. But many people hit the snooze button instead. Dr. Brandon Peters-Mathews, a neurologist, warns that hitting snooze repeatedly disrupts nap. It fragments important REM stages, which affect memory and brain function.
Dr. Joseph Dzierzewski from the National Sleep Foundation points out that even a few extra minutes of rest won’t help you feel more rested. Phones make snoozing easy. Many people set alarms earlier than needed just to hit snooze. Instead, it’s better to let yourself rest undisturbed until you need to wake up.
Phones Keep You from Falling Asleep
Using your phone as an alarm clock can also make it harder to fall asleep. Dr. Paruthi suggests that a good bedtime routine helps your brain wind down. But having a phone nearby often leads to distractions, such as scrolling through social media or reading emails. These activities stimulate the brain and make it harder to relax.
The blue light from your phone suppresses melatonin, a hormone that signals your body it’s time for rest. This makes it harder to fall asleep and results in procrastination. In addition, having the phone close to your bed increases the chances of checking it in the middle of the night. Dr. Dzierzewski emphasizes that curiosity can drive you to check your phone, which disrupts your nap cycle.
Losing Rest to Technology
Even if you aim for eight hours of rest, using your phone at night can cut your rest short. Dr. Paruthi shares that keeping her phone in another room helps her stay in bed and avoid distractions. As a result, she gets the full 8 hours of nap she needs.
When your phone is in the bedroom, you’re more likely to lose precious nap time. Checking your phone before bed or in the middle of the night can cut into your rest and leave you feeling groggy in the morning. Keeping your phone out of the bedroom can ensure better sleep quality.
How to Wake Up Earlier and More Refreshed
The key to waking up earlier or feeling more refreshed lies in getting good-quality rest. Dr. Dzierzewski emphasizes that adults need seven to nine hours of sleep each night to function optimally. Sadly, research from the National Sleep Foundation shows that 60% of adults aren’t meeting this requirement. Both insufficient and excessive sleep can harm your health.
To improve sleep quality, the National Sleep Foundation recommends these changes:
- Get bright light exposure during the day.
- Exercise for at least 30 minutes a day.
- Eat meals at regular times.
- Avoid large meals, caffeine, and alcohol close to bedtime.
- Develop a consistent wind-down routine.
- Make your nap environment dark, cool, and quiet.
- Avoid electronics for at least an hour before bed.
When to Seek Professional Help for Sleep Problems
If you’re getting enough rest but still feel unrested, you might need to consult a sleep specialist. Dr. Paruthi suggests that persistent nap problems could indicate disorders such as nap apnea, restless legs syndrome, or insomnia. A rest physician can evaluate your symptoms and recommend treatment.
Conclusion
While it’s tempting to use your phone as an alarm clock, doing so can negatively affect your rest and morning routine. Phones are a source of late-night distractions and make it easy to hit snooze. Replacing your phone with an old-fashioned alarm clock and adopting healthier rest habits will help you improve your nap quality.
Making these small changes can lead to better physical and mental health. By keeping your phone out of the bedroom, you can enjoy better rest and wake up ready for the day ahead. This simple adjustment can help you reach your health goals and live a more fulfilling life.
Courtesy of CNN
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