According to a YouGov sleep study, 87% of Brits say they look at their phone or tablet within an hour of going to bed, with 25% saying they look at their phone just before falling asleep. 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 true cost of using your phone before bed?
Brown’s CBD experts highlighted the consequences that late night screen time can have on your sleep, mood and overall health.
The Disadvantages of Digital Nightgowns
While blue light emitted by electronic devices is often attributed to things like sleep disruption, research suggests a broader negative impact, with links to things like:
Cognitive impairment
The blue light emitted by your device’s screen is the part of the light spectrum that is most active in your sleep cycle. When stimulated, this part of the brain suppresses production of the sleep hormone melatonin, making it harder for people to switch off at night.
As a result, sleep deprivation from this stimulation can lead to excessive daytime sleepiness and loss of concentration, which can interfere with the ability to perform basic daily tasks, better known as “brain fog.”
Poor physical health
Lack of sleep due to late-night tossing and turning can cause a ripple effect that can have profound long-term health consequences. Sleep deprivation is linked to a myriad of 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 the past few years suggests a strong link between depression and extended periods of screen time, especially in adolescents.
A 2023 study conducted by The Yale School of Medicine reported that more than 5,000 9- to 10-year-old children’s time spent using digital technology was directly linked to the likelihood of developing anxiety and depression within a few years.
Turn off and reset
While there are many consequences strongly associated with late-night screen time, there are also many ways to combat the urge to reach for your phone before bed.
Here are some basic tips to help you shut down and reset:
Create a nighttime routine
Turning off your devices a few hours before bed allows your brain to de-stress and prepare for sleep. Replacing screen time with calming bedtime rituals like bathing, reading, or light exercise can help signal your body that it’s time for bed.
Use digital detox tools
Ironically, you can actually use your devices to support your sleep routine using a wide range of apps and features. Features like “sleep mode” can help reduce blue light and block notifications to help your brain de-stress before sleep.
There are also a wide range of apps available, such as Headspace or Calm, which you can use to establish better nighttime routines, providing features such as guided meditation sessions to help you wind down in the evening.
Reevaluate your sleep environment
Simple changes to your sleep 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 eliminate the temptation to use your devices late at night.
Optimizing comfort, using blackout blinds, and wearing earplugs to bed are other great ways to improve your sleep routine.
Natural sleep aids
Using CBD products is a proven way to aid your sleep. The sedative properties of CBD can support better sleep quality; it can also help indirectly by addressing underlying health issues such as pain or stress.
Essential oils such as 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 calming 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 problems, made worse by late-night screen time, can lead to a vicious cycle that ultimately increases your risk of serious health problems later in life.
Creating a sleep-friendly environment and using natural sleep aids 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
