Kick your phone out of the bedroom
The one bedtime routine that I think is even more important than putting on pajamas? Sleeping with your phone outside of your bedroom.
Sound simple, but it seems to be one of the most difficult rituals for most of us to introduce. It's arguably one of the most effective things we can do to not only improve our sleep quality, but our overall mental health. Here's why:
1. Better Sleep Quality
One of the most compelling reasons to leave your phone outside the bedroom is the impact on sleep quality. The blue light coming out of your smartphone screens interferes with the production of melatonin, the hormone responsible for regulating sleep cycles. This makes it difficult to fall asleep, disrupts your sleep, and ultimately, decreases overall sleep quality. By keeping your phone out of the bedroom, you eliminate the temptation to scroll through social media or check emails late into the night, allowing your body to wind down naturally.
2. Reduced Anxiety and Stress
The constant pinging of notifications keeps our minds in a state of heightened alertness, even when we're supposed to be winding down for the night. Checking work emails or social media before bed can increase stress and anxiety, as we often find ourselves reacting to negative news, urgent tasks, or even just the pressure to respond to messages. By leaving your phone in another room, you create a buffer that helps you to mentally disconnect and relax, creating a more peaceful pre-sleep environment.
3. Enhanced Personal Relationships
Bringing a phone into the bedroom can also affect your relationships. Instead of engaging in meaningful conversations or simply enjoying quiet time together, couples might find themselves consumed by their screens. This habit can create a sense of disconnection and reduce the quality of time spent together. By making the bedroom a phone-free zone, you open up more opportunities for genuine connection and intimacy.
4. Increased Focus and Morning Productivity
Starting and ending the day with your phone can set a distracting tone. When the first thing you do when you wake up is check your phone, you immediately enter a world of notifications, emails, and social media, which can overwhelm your brain before it’s even fully awake. This can lead to a scattered, less focused start to your day. By keeping your phone out of the bedroom, you give yourself the chance to begin the day on your own terms, like a morning routine that includes exercise, meditation, or a quiet breakfast, rather than being reactive to external stimuli.
5. Promoting a Healthier Relationship with Technology
Lastly, setting boundaries with your cellphone usage can help foster a healthier relationship with technology. It's easy to become overly reliant on our phones, using them as a constant source of entertainment, information, or even a crutch in social situations. By consciously choosing to leave your phone out of the bedroom, you're making a small but significant step towards digital mindfulness. This can encourage more intentional and purposeful use of technology in other areas of your life as well.
Practical Tips for Implementing This Change
- Use an Analog Alarm Clock: Instead of relying on your phone to wake you up, consider using a traditional alarm clock. This removes the need to keep your phone within arm's reach. Alarm clocks that also have a natural light component are my favourite.
- Create a Charging Station Outside the Bedroom: Designate a specific spot for charging your devices overnight. This keeps them out of the bedroom and ensures they're fully charged by morning.
- Establish a Nighttime Routine: Develop a bedtime routine that helps you wind down without screens. This could include reading a book, journaling, or practicing relaxation exercises.
