Grow Younger, Live Longer
Understanding the intricate relationship between your phone and sleep is crucial for anyone looking to optimize their health and well-being. In an age of unending notifications, constant social media updates, and 24/7 connectivity, our smartphones have become integral components of our daily lives.
While these devices offer unprecedented convenience, enabling everything from instant communication to real-time navigation, they also come with a downside—a potentially negative impact on one of the six essential pillars of longevity: sleep.
As health-conscious individuals, we are always seeking actionable insights into optimizing our well-being. Yet, many are unaware of the extent to which our gadgets, particularly smartphones, can meddle with our quest for better sleep and, subsequently, longer, healthier lives. If you’ve ever found yourself tossing and turning in bed, struggling to catch a good night’s sleep, only to realize you’ve been staring at your phone screen, this article is for you.
How Your Phone Disrupts Sleep: A Quick Guide
You might not realize it, but your smartphone plays multiple roles in how well you sleep. From the blue light it emits to the mental stimulation and emotional reactions it triggers, each aspect has a say in your sleep quality. And don’t worry, we’ve got the science to back it all up.
What is Blue Light, Really?
Blue light is a specific segment of the visible light spectrum characterized by its shorter wavelengths, ranging between 450 and 495 nanometers. This type of light isn’t solely an artificial creation; it is abundantly present in natural sunlight. However, in our modern age, we’re increasingly exposed to artificial sources of blue light through LED screens like those found in smartphones, tablets, and computers.
Multiple studies have shown that blue light exposure can interfere with our natural sleep patterns.1 Wahl, Siegfried et al. “The inner clock-Blue light sets the human rhythm.” Journal of biophotonics vol. 12,12 (2019): e201900102. doi:10.1002/jbio.201900102 PubMed Source 2 West, Kathleen E et al. “Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans.” Journal of applied physiology (Bethesda, Md. : 1985) vol. 110,3 (2011): 619-26. doi:10.1152/japplphysiol.01413.2009 PubMed Source
Blue light from smartphone screens interferes with melatonin production, thereby disrupting our natural sleep-wake cycle. Melatonin is the hormone your body produces to help you sleep. Think of it as your body’s natural sleep aid. When you’re exposed to blue light, it tricks your brain into thinking it’s still daytime, which then suppresses melatonin production. The result? Your body gets the signal that it’s not time to sleep yet, making it harder for you to wind down and get the quality rest you need.
Keeping Your Mind Engaged
Smartphones do more than just emit blue light; they engage our minds. Whether you’re scrolling through social media, reading news, or answering emails, these activities keep your brain alert. This heightened mental state can delay the body’s natural process of winding down for sleep, thereby affecting the quality and duration of your rest.
Research has looked into how cognitive stimulation affects sleep. In fact, mentally arousing activities before bedtime, like problem-solving or decision-making tasks, could delay the onset of rapid eye movement (REM) sleep. 3 Brunet, Jean-François et al. “The association between REM sleep and decision-making: Supporting evidences.” Physiology & behavior vol. 225 (2020): 113109. doi:10.1016/j.physbeh.2020.113109 PubMed Source 4 Lemyre, Alexandre et al. “Pre-sleep cognitive activity in adults: A systematic review.” Sleep medicine reviews vol. 50 (2020): 101253. doi:10.1016/j.smrv.2019.101253 PubMed Source
REM sleep is one of the four stages of our sleep cycle, which is associated with dreaming. But delaying the onset of REM sleep isn’t just about missing out on dreams; it has tangible repercussions. REM sleep plays a pivotal role in mood regulation, learning, and memory. Missing out on it can lead to mood swings, reduced cognitive function, and even impaired learning abilities.
Moreover, smartphone use often leads to the release of dopamine, the ‘feel good’ neurotransmitter. Dopamine plays a role in regulating mood and pleasure but is also involved in alertness. And elevated dopamine can interfere with good-quality sleep.
The Emotional Toll of Smartphone Use
While smartphones connect us to the world in unprecedented ways, they also expose us to a range of emotional experiences—some of which can interfere with our sleep. Whether it’s a stressful email or a provocative social media post, these triggers can evoke powerful emotions that affect our ability to fall asleep.
Emotionally stimulating experiences often result in the release of stress hormones like cortisol. Cortisol in turn, inhibits the release of melatonin, thus disturbing our natural sleep-wake cycle.5 Monteleone, P et al. “Temporal relationship between melatonin and cortisol responses to nighttime physical stress in humans.” Psychoneuroendocrinology vol. 17,1 (1992): 81-6. doi:10.1016/0306-4530(92)90078-l PubMed Source 6 Hirotsu, Camila et al. “Interactions between sleep, stress, and metabolism: From physiological to pathological conditions.” Sleep science (Sao Paulo, Brazil) vol. 8,3 (2015): 143-52. doi:10.1016/j.slsci.2015.09.002 PubMed Source
Given the connection between emotional triggers and sleep quality, experts suggest creating a “digital curfew” or designated wind-down time before bed. This helps in averting any potential emotional disturbances that can disrupt sleep.
When to Put the Phone Down?
Given the detrimental effects of blue light on sleep, experts recommend minimizing exposure during the 60 to 90 minutes leading up to bedtime. While features like “Night Mode” on smartphones may help by reducing blue light emission, these are not a definitive solution. They may mitigate but not entirely eliminate the risk.
Moreover, as we discussed, there are other factors like emotional stimulation and brain engagement. Thus, the safest approach is to distance oneself from screens before sleep, favoring activities like reading a physical book or practicing mindfulness to wind down.
Are Blue Light Filters Effective?
While blue light filters or screen protectors claim to reduce blue light exposure, their effectiveness is still under review. However, some preliminary studies suggest they can reduce eye strain and may contribute to better sleep quality. 7 Ostrin, Lisa A et al. “Attenuation of short wavelengths alters sleep and the ipRGC pupil response.” Ophthalmic & physiological optics : the journal of the British College of Ophthalmic Opticians (Optometrists) vol. 37,4 (2017): 440-450. doi:10.1111/opo.12385 PubMed Source
Connectivity Features: Bluetooth, WiFi, and Airplane Mode
In our quest for optimal sleep, the focus often remains on screen time, blue light, and mental engagement. However, some individuals raise concerns about another aspect of smartphones: the Bluetooth and WiFi functionalities.
While the scientific community has yet to reach a definitive conclusion, existing studies hint at possible health risks from long-term exposure to electromagnetic fields (EMFs).
The majority of the studies using cohort data point out that there is no concern about the effects of EMFs on sleep.8 Tettamanti, Giorgio et al. “Long-term effect of mobile phone use on sleep quality: Results from the cohort study of mobile phone use and health (COSMOS).” Environment international vol. 140 (2020): 105687. doi:10.1016/j.envint.2020.105687 PubMed Source 9 Mohler, Evelyn et al. “Exposure to radiofrequency electromagnetic fields and sleep quality: a prospective cohort study.” PloS one vol. 7,5 (2012): e37455. doi:10.1371/journal.pone.0037455 PubMed Source
However, there are some emerging studies in mice suggesting we should be paying attention. 10 Liu, L. and 8 colleagues 2021.\ Specific electromagnetic radiation in the wireless signal range increases wakefulness in mice.\ Proceedings of the National Academy of Science 118. doi:10.1073/pnas.2105838118 Source
Researchers studied how wireless signals like the ones from your Wi-Fi router might be affecting sleep. What they found was surprising: mice exposed to certain kinds of Wi-Fi signals actually slept less and were awake more.
While we don’t yet have conclusive evidence for humans, erring on the side of caution won’t hurt. Consider switching your phone to Airplane Mode before heading to bed for a potentially more restful night.
Moreover, switching your phone to Airplane Mode before bed also keeps you from being distracted by late-night emails, social media notifications, and other digital interruptions. You might even consider keeping it on until you’ve completed your morning routine for a truly focused start to your day.
As we explore the scientific evidence, it becomes increasingly clear that the correlation between phone and sleep is not to be ignored. From blue light interference to Wi-Fi signals, your smartphone harbors various elements that can adversely affect sleep.
Actionable Steps for a Better Night’s Sleep
Make the Bed a Screen-Free Zone
Your bed should be reserved for sleep and relaxation, not for scrolling through social media or replying to work emails. Make a conscious decision to keep your phone out of the bedroom or establish a “digital curfew” at least an hour before you plan to sleep.
Set Up Nighttime Mode
The pings and buzzes from late-night texts and notifications can disrupt your sleep. To avoid this, set your phone to “Do Not Disturb” mode during the night. Some smartphones also have a “Night Mode” feature that reduces blue light emission, which can further improve sleep quality.
Embrace Screen-Free Alternatives
If you’re accustomed to using your phone before bed, consider healthier alternatives to wind down. Reading a physical book, meditating, listening to soothing music, or having a meaningful conversation with a partner are all excellent ways to prepare your mind and body for sleep.
Limit Overall Screen Time
Excessive screen time has been associated with poor sleep quality.11 Hale, Lauren, and Stanford Guan. “Screen time and sleep among school-aged children and adolescents: a systematic literature review.” Sleep medicine reviews vol. 21 (2015): 50-8. doi:10.1016/j.smrv.2014.07.007 PubMed Source Implement lifestyle changes that help you reduce time spent on phones, computers, and TVs. For example, avoid using digital devices during meals, a practice that allows for more meaningful interactions and promotes better sleep hygiene.
Use an Airplane Mode
Consider putting your phone to Airplane Mode 1- 2 hours before bedtime and extending the use of Airplane Mode into your morning routine. It could improve your sleep by reducing exposure to Wi-Fi signals and allowing you to start your day without the immediate stress of emails, social media, and other digital distractions.
Conclusion
In conclusion, the interplay between your phone and sleep plays a pivotal role in your overall health. From the blue light emitted by our screens to the subtle emotional triggers we experience scrolling through our feeds, there are several ways our phones can interrupt our sleep cycle. Even the Wi-Fi signals around us may have an impact that we’re only beginning to understand.
So, why not take some simple, actionable steps tonight? Make your bed a screen-free zone, turn on “do not disturb” mode, and maybe even keep your phone on Airplane Mode until you’ve completed your morning routine. After all, quality sleep is a cornerstone of longevity and overall well-being.
- 1Wahl, Siegfried et al. “The inner clock-Blue light sets the human rhythm.” Journal of biophotonics vol. 12,12 (2019): e201900102. doi:10.1002/jbio.201900102 PubMed Source
- 2West, Kathleen E et al. “Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans.” Journal of applied physiology (Bethesda, Md. : 1985) vol. 110,3 (2011): 619-26. doi:10.1152/japplphysiol.01413.2009 PubMed Source
- 3Brunet, Jean-François et al. “The association between REM sleep and decision-making: Supporting evidences.” Physiology & behavior vol. 225 (2020): 113109. doi:10.1016/j.physbeh.2020.113109 PubMed Source
- 4Lemyre, Alexandre et al. “Pre-sleep cognitive activity in adults: A systematic review.” Sleep medicine reviews vol. 50 (2020): 101253. doi:10.1016/j.smrv.2019.101253 PubMed Source
- 5Monteleone, P et al. “Temporal relationship between melatonin and cortisol responses to nighttime physical stress in humans.” Psychoneuroendocrinology vol. 17,1 (1992): 81-6. doi:10.1016/0306-4530(92)90078-l PubMed Source
- 6Hirotsu, Camila et al. “Interactions between sleep, stress, and metabolism: From physiological to pathological conditions.” Sleep science (Sao Paulo, Brazil) vol. 8,3 (2015): 143-52. doi:10.1016/j.slsci.2015.09.002 PubMed Source
- 7Ostrin, Lisa A et al. “Attenuation of short wavelengths alters sleep and the ipRGC pupil response.” Ophthalmic & physiological optics : the journal of the British College of Ophthalmic Opticians (Optometrists) vol. 37,4 (2017): 440-450. doi:10.1111/opo.12385 PubMed Source
- 8Tettamanti, Giorgio et al. “Long-term effect of mobile phone use on sleep quality: Results from the cohort study of mobile phone use and health (COSMOS).” Environment international vol. 140 (2020): 105687. doi:10.1016/j.envint.2020.105687 PubMed Source
- 9Mohler, Evelyn et al. “Exposure to radiofrequency electromagnetic fields and sleep quality: a prospective cohort study.” PloS one vol. 7,5 (2012): e37455. doi:10.1371/journal.pone.0037455 PubMed Source
- 10Liu, L. and 8 colleagues 2021.\ Specific electromagnetic radiation in the wireless signal range increases wakefulness in mice.\ Proceedings of the National Academy of Science 118. doi:10.1073/pnas.2105838118 Source
- 11Hale, Lauren, and Stanford Guan. “Screen time and sleep among school-aged children and adolescents: a systematic literature review.” Sleep medicine reviews vol. 21 (2015): 50-8. doi:10.1016/j.smrv.2014.07.007 PubMed Source
