Tune off to Sleep… zzz
Sleep Deprived? Don’t blame it all on tech.!
Original tech. innovation is few and far between. Like it or not we live technology and are on a paradoxical ride; One view could be they build efficiencies and enable bad habits eroding quality of life! Along the way, we’ll be bombarded with lackluster innovation as seen today… platforms peddling junk content to get eyeball reach and taking ad space, consuming our valuable energy!
Many would attest that tedium is a painful problem and have to reckon with the fact that daft algorithms strip us of our basic cleverness. Anyhow, there’s light at the end of the channel!
Our cellphone or device is integral in how we engage with our contacts and publishers – content, apps, and online games but as a collective society can we improve the way we interact with our phones or devices? Obviously yes! If nothing else we should for the sake of better sleep, communications (say no to phubbing), and relationships.
Let’s review a few notable takeaways particularly around “cell phones and sleep”…
Can we strike a balance between technology & living?
An emergency is not a usual text, an Insta DM, trending TikTok or a missed WhatsApp or Facetime call!
If you’re really excited about hearing from a person or feel compelled to heart the cutest animal, the next best recipe, influencer or participate in a gloating session by all means address the desire. But do so at least an hour or two before sleep! And let’s hope none of what you interact with gets you anxious or backfires… The content you stumble upon online can incite strong emotions, making it harder to relax for restorative sleep – so be selective and make your interaction meaningful.
Lets address Melatonin our natural hormone…
“The blue light that is produced from the phone screen can interrupt the release of sleep-inducing melatonin, increase attention, and reset the body’s internal clock (or circadian rhythm) to a late sleeping schedule,” says Aniko Dunn, Doctor of Psychology.
While “night mode” that automatically changes your screen from blue to soft yellow light, was welcomed by many, new research shows that yellow light is just as bad, if not worse!
A no-brainer, iPhone’s screen time is ticking up…
These stats just blew our minds:
📱 40% use or look at their phone while driving.
📱 62% say they sleep with their phone at night
📱 70% use their phone on the toilet.
📱 67% say they have texted someone in the same room as them before.
📱 Americans engage with phones an average of 80x/day (and upwards of 300 x/day).
📱 42% rather be away from their significant other including pets than surrender their devices.
Humans are Natural-born Addicts!
Here are a few ways to curb phone bad habits from taking over your performance and sleep.
- Use Silent/Focus for select hours (Set up Sleep Focus & wind down on the iPhone)
- Use “Do not Disturb or DND” to help remove distractions so you enjoy being in the moment!
- Turn off unnecessary notifications
- Set up Automatic replies when you need to tune off but just need to respond!
- Quit relying on apps to help you peace out or be mindful! Our vote – read a book, cuddle
- Use night shift and set it up to an hour before sleep mode
- Set up your phones to allow for bypass DND so loved ones can reach you in an emergency
- Keep phone out of close reach; at least 20 inches away from the body to reduce radiation
“Tech companies understand what causes dopamine surges in the brain and they lace their products with ‘hijacking techniques’ that lure us in and create ‘compulsion loops,’ writes David Brooks for the New York Times.
App and game developers are equally elated!
Design-by-behaviorism is so effective that our brains react to phone use much like they would react to drugs: by releasing dopamine which plays a huge role in how we feel pleasure. Ever notice how when you engage with any social media channel, you can scroll endlessly… the algorithm never wants you to catch up!
But before we blame technology for all our ailments, let’s bring perspective on how we interact with technology plus know how to decipher good from bad – for those of us who have forgotten how to – take a step back and ask yourself if what you engaged with brought you joy, educated you in even the simplest way and helped you make a better decision! Take the time to tune off to be better with technology and devices.
Screen Lighting along with endless useless engaging is a recipe for sleep disaster messing with your REM sleep – You’re alert for all the wrong reasons… Regain your precious time and as the ‘The National Sleep Foundation’ wisely recommends, put your phone away an hour before bedtime.