According to a YouGov sleep study, 87% of Brits say they look at their phone or tablet an hour before bed, with 25% claiming to look at their phone immediately before bed. Additionally, 74% of people say they keep their phones in the bedroom at night.
With so many UK residents claiming to frequently use their phones before turning in for the night, what is the real cost of using your phone before bed?
The experts at Brown’s CBD have highlighted the effects that late-night screen time can have on your sleep, mood and overall health.
The disadvantages of digital nightcaps
While the blue light emitted by electronic devices has often been attributed to things like sleep disruption, research suggests a wider negative impact, with links to things like:
Cognitive dysfunction
The blue light emitted by your device screen is part of the light spectrum that is most active in your sleep cycle. When stimulated, this part of the brain suppresses the production of the sleep hormone melatonin, making it difficult for people to turn off at night.
The resulting sleep deprivation from this stimulation can lead to excessive daytime sleepiness and a loss of concentration that can hinder the ability to perform basic daily tasks, better known as “brain fog.”
Poor physical health
Skipping sleep due to a late night roll can cause a ripple effect that can have profound long-term health effects. Sleep deprivation has been linked to many physical health problems, including high blood pressure, heart disease and obesity.
Poor sleep quality is known to negatively affect hormones that regulate everything from blood sugar to appetite.
Depression, stress and anxiety
Although not specifically focused on late-night scrolling, research conducted in recent years has suggested a strong link between depression and prolonged periods of screen time, especially among teenagers.
A 2023 study conducted by the Yale School of Medicine reported that the amount of time more than 5,000 9-10-year-olds spend on digital technology is directly correlated with the likelihood of developing anxiety and depression within a few years.
Unplug and reset
While there are many consequences closely tied to late-night screen time, there are also many ways to fight the urge to reach for your phone before bed.
Here are some top tips to help you disconnect and reset:
Establish a nightly routine
Turning off your devices a few hours before bed allows your brain to relax and prepare for sleep. Replacing screen time with calming bedtime rituals like taking a bath, reading, or engaging in light exercise can help signal your body that it’s time to sleep.
Use digital detox tools
Ironically, you can actually use your devices to support your sleep routine by using a wide range of apps and functions. Features like “sleep mode” can help reduce blue light and block notifications to help your brain fight stress before bed.
There are also a wide range of apps available, such as Headspace or Calm, which you can use to create better nighttime routines, providing features such as guided meditation sessions to wind down at night.
Reevaluate your sleep environment
Simple changes to your sleeping environment can have a significant impact on the quality of sleep you get. Getting rid of electronic stimuli and devices that emit light can help eliminate potential distractions and remove the temptation to use your devices late at night.
Optimizing comfort, using blackout blinds, and using earplugs in bed are other great ways to improve your sleep routine.
Natural sleep remedies
Using CBD products is a proven way to support your sleep routine. The sedative properties of CBD can support better sleep quality. This can also help indirectly by treating underlying health issues such as pain or stress.
Essential oils like lavender and chamomile are also known for their calming properties. Diffusing these oils or applying them topically to the skin (after dilution) can help create a peaceful environment and promote better sleep quality.
Replacing the blue glow of your laptop or phone with a relaxing bedtime routine is an investment in your overall health. Your sleep issues exacerbated by late-night screen time can lead to a vicious cycle, ultimately increasing your risk of serious health problems later in life.
Creating a sleep-friendly environment and using natural sleep remedies like CBD and essential oils can help break this cycle and make a positive contribution to your overall health.”
Laurence Brown, Director, Brown’s CBD
