Why You Should Never Use Your Phone in Bed

You’re probably aware that using your phone in bed is not a great habit to have. Doom scrolling through social media, playing random games, and catching up with meaningless drivel online won’t do your mind any favors when you’re trying to sleep.

However, this habit is even more dangerous than it initially appears to be. There are a lot of studies that prove how this habit has effects on your health and productivity. We’ll be exploring a few of these reasons, so you can understand why using your phone in bed is harmful.

Health Effects of Using Your Phone in Bed

While it might appear to be just an annoying habit at first, using your phone in bed can negatively impact your health in the following ways.

1. Blue Light Effect

The blue light emitted by your phone can harm your sleep cycle. A Harvard Health study shows that exposure to this blue light late into the night can disrupt your body’s innate circadian rhythm, making it difficult for you to fall and stay asleep. This is why some people use computer glasses to avoid eye strain and fatigue.

2. Stress Levels

Mindlessly staring at content online can increase your stress levels. You’re already tired from information overload, so cramming more content into your mind while trying to sleep is not the best idea. Furthermore, staring at a bright screen makes it challenging for you to relax. In turn, this makes you feel overwhelmed and anxious.

3. Insomnia

Too much phone usage in bed can also indirectly lead to insomnia. This is in combination with the other effects above. When the blue light is blocking your melatonin production, and you are stressed every night from overstimulation, there is a possibility of developing insomnia. This is why a lot of people have horrible sleep schedules nowadays.

4. A Potential Cancer Risk

An older study from the National Library of Medicine highlights a correlation between the risk of cancer and cell phone signals. So, there are worries about how much radiation we are exposed to when using our phones in proximity. However, this research is a bit conflicting, as a Food and Drug Administration study says that there is no consistent evidence of such a risk. But better than sorry, right?

Productivity Issues Resulting From Phone Use in Bed

Using your phone in bed isn’t just a distraction; it can also kill your productivity. Here’s how:

1. Sleep Deprivation & Lack of Focus

Using your phone in bed can lead to a lack of focus and concentration during the day. This is so because you’re not getting the restful sleep you need to stay productive during the day. Even if you don’t feel weary, a lack of quality sleep can still lead to difficulty concentrating and an overall decline in productivity.

2. Impact on Mental Health

Another study at the National Library of Medicine shows that people who use their phones late at night are more likely to undergo anxiety and depression than those who stay away from electronics before bedtime. On top of that, a lot of the content online is sensational and negative, and this also impacts your mental health at night. This directly lowers your productivity for the next day.

3. Lack of Routine

Having a productive morning routine is important, but it’s useless if you’re not getting enough sleep. When you’re using your phone at night, you’ll often feel that time goes by quicker. Sooner rather than later, you’ll find that if you don’t sleep right away, you’re going to be late for work/school tomorrow. This messes up your entire routine and decreases productivity.

Relationship Problems Caused by Phone Use in Bed

Health and productivity drawbacks aside, using your phone in bed can also surprisingly cause relationship problems in the following ways.

1. The Illusions of Engagement

While you are scrolling through your feed or playing games on your phone, you often ignore your partner, leaving them feeling neglected and unimportant. This sense of neglect can lead to feelings of resentment and even anger that can be difficult to overcome without professional help. The lack of consideration for our partner’s feelings can cause real damage over time if left unchecked.

2. Fostering Disconnection

This simple act can create a more significant disconnection between couples over time because it sets up an expectation that you don’t need to talk or engage with each other. Instead of discussing issues or concerns with our partners directly, we often just leave a simple text. This leaves you or your partner feeling disconnected and makes it harder to resolve any underlying issues.

Alternatives to Using Your Phone in Bed

Let’s explore some healthy alternatives that can replace phone use in bed.

1. Read a Book

Reading a book is one of the best ways to relax before bed. Not only does it provide an escape from reality and let us slip into another world for a little while, but it also helps us focus on the present and gives our brains time to rest without being stimulated by screens and notifications.

2. Listen to Relaxing Music

Try listening to calming music before bed instead of your usual streaming service playlist. There are tons of playlists specifically designed for people who want to relax before they go to sleep. So, put on your earbuds and drift away into the night with your favorite tunes.

3. Write in a Journal

Writing in a journal is a great way to clear your mind and reflect on the day ahead. Writing down thoughts that come up throughout the day can help clear them out of your head so that you can get quality rest without having them racing around in there all night long.

If you don’t want a physical journal, you can keep a journal on your Mac or other devices. Just make sure you do this an hour before you plan to go to bed. If you end up doing this in bed, then that voids the purpose.

Replace Phone Use in Bed With Something More Relaxing or Productive

It’s easy to understand why you might want to use your phone in bed. You might want to distract yourself from tomorrow’s responsibilities, or maybe that quick dopamine hit from short videos brings you some temporary joy. It’s understandable, sure, but the long-term drawbacks are hard to ignore.

Instead, it’s better to put your phone away when you’re about to sleep. It’s not easy to do, but reaching for a book or some relaxing music might save you from the impact on your mental and physical well-being. If you’re having trouble sleeping, maybe you should try apps for sleep tracking as well.