Decluttering your home is one thing, but it turns out that you should also declutter your mind. Especially if you want to enjoy a good night’s sleep. Yet there’s an enemy in our bedrooms, and one that many of us don’t even realise is there. Technology. We’ve become so reliant on technology that it’s seeped into every part of our lives. This isn’t necessarily a bad thing, but we need to know where to draw the line. Banishing tech from the bedroom is the best place to start so read on if you want a technology free bedroom
Why Is Tech In The Bedroom A Bad Idea?
Millions of people in the UK admit that poor sleep plays a major role in their well-being. 48% of adults say that sleeping badly negatively affects their mental health, and 36% say that they struggle to fall asleep at night.
Then consider the fact that a recent study shows that over 70% of adults use electronics of some description in their bedroom before they go to sleep. This study found that participants who spent time on social media, reading the news or engaging in online activities an hour before bed were more likely to suffer from insomnia, interrupted sleep patterns, anxiety and daytime sleepiness.
Then there’s the blue light debate. While any kind of light can suppress melatonin, the hormone that promotes sleep, the blue light emitted from smartphones, tablets, laptops and TV screens is the worst culprit. Studies show that blue light disrupts the body’s circadian rhythm and affects your ability to fall asleep.
In light of all of this, it’s easy to see why decluttering your bedroom of technology is good for your health.
The Benefits Of No Technology In The Bedroom
Now you know why it’s bad for you, here’s how you’ll benefit if you get rid of tech when you’re getting ready for bed:
- When using a tech device, the time it takes to fall asleep can increase. This means less time to sleep and less quality rest. Limiting device use in your bedroom gives you the best possible chance for a full night’s sleep.
- Devices affect the brain in numerous ways. The likes of a social media post give you a hit of dopamine and the stimulation of a movie keeps the brain active and alert. The impact of this is that it’s harder or takes longer to fall asleep. Without these distractions, your brain essentially relaxes, and so can your body.
- Many people leave sound or vibration alerts active on their phones. If these go off in the middle of the night, even if it doesn’t wake a person fully, it does impact on sleep patterns. When we have disturbed sleep, the risk of impacting on deep sleep rhythms increases. Putting your phone on silent means unbroken sleep.
How To Create A Technology Free Bedroom
It’s time to declutter your bedroom and get rid of any tech that’s having a potentially negative effect on your sleeping patterns. You can do this by:
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Creating a dedicated space for electronic devices
Turn your bedroom into a blue light free zone. Before you head to bed, put your devices away in another room. It’s not good enough to put them in a drawer in your bedroom. You need to find a new overnight home for them. Check them one last time, switch them off or put them on silent and then walk away. This habit will take some time to establish, but it will soon become second nature.
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Changing your routine
Many people routinely check social media just before going to sleep. Find a way to create a new bedtime routine. Changing this habit is hard to start, but it becomes easier over time. Once a routine is in place, the temptation to use your phone before falling asleep will go away.
In a similar way, create a new habit or a new set of rules when the screen must be off. Ideally, this should be at least an hour before bedtime. This will mean that you need to finish checking emails or watching a series by a certain time. Don’t go later than these times, as this will merely create a new pattern or habit.
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Finding new ways to relax and unwind
Read a book or magazine instead of staring at a screen. This is far more conducive to a better night’s sleep. If you keep a book next to your bed all the time, as soon as you feel that nagging feeling of looking at your phone, your book can distract you and take away that need.
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Avoiding working in bed
Try not to work in bed. Even if you’ve got the most comfortable new mattress and enough pillows to prop you up, working at a desk away from the bedroom is better. The light from your laptop will disrupt your sleep patterns and your brain will stay alert as it switches into work mode.
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Investing in a traditional alarm clock
It might seem a little odd, but consider using a simple alarm clock instead of the alarm on your phone. If the phone is not next to you, vibration and muted alert tones cannot impact your sleep. Simple alarm clocks are inexpensive and easy to use too.
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Setting new boundaries
It does take time, but creating new boundaries with family and friends will help take away the temptation to check messages. If your family knows that you won’t respond to messages after 9 pm, they’ll soon stop messaging you after this time. Of course, messages will still keep coming in at late hours, but if your phone is not in your bedroom, alert vibrations won’t disturb you.
Boost Your Sleep Quality
It’s simple. Sleep and technology are not good bedfellows. Take the time to tidy up your bedroom, get rid of your TV, move your desk, take all your chargers to another room and create a technology free bedroom by finding a new spot for your devices overnight. Doing this will give you the best possible chance of a good night’s rest.