Khaberni - In the age of modern technology, using the phone before sleep has become a daily habit for many. Some consider it a means of relaxation, and others see it as just a final entertainment before sleep.
But the most important question: Does using the phone before sleep affect mood? And does it relate to sleep problems and focus the next day? The truth is that recent studies have proven that using smartphones before sleep has a direct impact on mental state, sleep quality, and even the ability to concentrate.
The effect of phone blue light on sleep
Smartphones emit what is known as blue light, a type of lighting that affects the body's biological clock. This light sends signals to the brain similar to daylight signals, which reduces the secretion of the sleep hormone (melatonin), and thus complicates the process of falling into natural sleep.
Therefore, the effect of the phone's blue light on sleep is not limited to just delaying sleep. It also leads to interrupted sleep, disturbing dreams, and not getting enough rest that the body needs.
Does using the phone before sleep affect mood?
The simple answer: Yes. Research indicates that frequent use of the phone before sleep is associated with increased stress and anxiety. The reasons for this are:
1. Constant exposure to news content or negative content
2. Following social media sites and the comparisons and psychological pressures they entail
3. Stimulating the brain with mental activity instead of calming it
Thus, does using the phone before sleep affect mood? Yes, because it causes fluctuations in emotions, and may increase the likelihood of feeling sadness, anxiety, irritability, or mood swings in the morning after waking up.
How does using the phone before sleep affect focus?
Lack of sleep automatically leads to poor mental performance the next day. When sleep becomes irregular due to the phone, the person suffers from:
1. Poor concentration
2. Slowness in response
3. Difficulty making decisions
4. Decreased short-term memory
Therefore, how does using the phone before sleep affect focus? It significantly affects it, because the brain does not get enough rest, thus diminishing its ability to function efficiently during the day.
Sleep problems due to the phone
Many people today suffer from sleep problems due to the phone without realizing it. Among the most prominent of these problems are:
1. Difficulty sleeping for long hours
2. Insomnia
3. Frequent waking up at night
4. Feeling exhausted in the morning despite sufficient sleep hours
5. Disruption of the biological clock
In fact, some studies have linked excessive use of the phone before sleep to symptoms of depression or chronic stress in the long term.
The effect of the phone on children and adolescents before sleep
Children and adolescents are the most affected due to using the phone at night. In addition to sleep problems, the phone affects:
1. Academic achievement
2. Focus in school
3. Mood and emotional stability
4. Daily activity and energy
It also makes the child or teenager more isolated and addicted to the phone instead of getting healthy sleep.
Tips for getting rid of the habit of using the phone before sleep
If you are looking for healthy sleep and a better mood, here are some tips for getting rid of the habit of using the phone before sleep:
1. Determine a time to turn off the phone
Try to stop using the phone at least an hour before bed to give the brain a chance to calm down.
2. Activate the night mode
If necessary, activate the feature to reduce blue light to lessen its impact on sleep.
3. Replace the phone with healthy habits
Read a book, listen to something calm, or practice breathing exercises, as they help you fall asleep faster.
4. Keep the phone away from the bed
Do not place the phone next to you while sleeping; rather, place it away to avoid the urge to check it.
5. Organize sleep time
Sticking to a fixed time for sleeping and waking up helps the body regulate its biological clock.
Using the phone before bed may seem trivial, yet it significantly affects the mood, sleep, and focus. Blue light confuses the body's biological clock, disturbing content raises anxiety, and lack of sleep affects mental and emotional health.
Therefore, if you want a more comfortable day and a better mood, try reducing your phone use at night and replace it with quieter and healthier habits.
