Study Reveals That Smartphones Cause Sleep Disorder

If you are the person who scrolls through your phone and binge-watch shows and videos before sleeping, you need to rethink your bedtime routine. In the nighttime, our body releases melatonin which is a hormone that helps regulate the internal clock. It gets an increase in the nighttime. Cortisol is linked to one of the hormones which are body's stress response, it decreases at night. 

In the 4-hour sleep cycle, melatonin starts to decrease so that the body can slowly begin to wake up after 8 hours of sleep, and cortisol starts to increase to prepare itself for the day. 

When your phone emits blue light at night, it can affect melatonin, which helps you to sleep it can give a signal to brain the that it is a no sleep time. Consistent use of a mobile phone on the time of sleep can cause sleep disorders which can lead to anxiety and major stress disorders. 

A study involving 4,000 participants revealed that mobile phones are one of the major causes contributing to disrupted sleep patterns. It was identified in the study that individuals of age between 18-24 check their phones before falling asleep. 

The study was conducted in Britain in which 4000 people participated. The details of the study are quite alarming. The study quotes that many users scroll through their texts just before going to bed. Only less than a quarter of people make a healthy attempt at not checking their phones before going to bed. 10% of users check their phones first thing in the morning.

More so, another interesting finding was only 31% of smartphone users use their phones for traditional voice calling.

Here are some of the ways you can use in your nighttime routine to make your sleep cycle better. 

Maintain a sleep schedule: 

In order to get the right sleep, you need to get the right schedule for it. Sleep and wake up at the same time even on the weekends. It can regulate your body's internal clock. 

Create a relaxing bedtime routine: 

Relaxing before bedtime can help you prepare your mind and body for rest. You can read a book, have a soothing tea, take a warm shower, or do anything relaxing you find. 

Physical activities: 

Engaging in physical activities like exercise or yoga can help you to improve your sleep cycle, avoid these activities close to bedtime.  

Watch your diet: 

Avoid using heavy meals, caffeine, and alcohol before sleeping. It can cause dietary and sleep issues. 

Alarm clock: 

Most people rely on phones for alarms they put their phones near them on a side table but they end up scrolling phones. Consider getting an alarm clock. 

Blue light filtering glass: 

Avoiding screens entirely can be difficult, you can use blue light-filtering glasses. It can limit your blue light exposure. 

Seek professional help: 

If you are struggling and cannot get better by using techniques, in that case, you must seek professional help. Visit a doctor or sleep specialist to cure insomnia or sleep apnea.