If you’re struggling to get a good night’s sleep, your smartphone may be to blame, an expert has warned. Scrolling before bedtime could be sabotaging your rest, with Dreams’ sleep expert Sammy Margo recommending a simple change.
She said: “To improve your sleep quality, consider declaring your bedroom a technology-free sanctuary at least an hour before bed. Leave your phone (and any other devices) in another room, allowing your bedroom to become a restful space dedicated solely to sleep.”
Instead of losing hours on social media or emails, she suggests engaging in calm activities like reading, mindfulness, or gentle stretches. The expert continued: “Creating this evening ritual signals to your brain that it’s time to shift gears, helping you transition naturally into a state of relaxation and making it easier to fall asleep and enjoy a full night of restorative rest.
“[Using your phone] can significantly disrupt your body’s natural sleep-wake cycle, leaving you restless and tossing and turning instead of slipping into deep, restorative sleep.
“The bright, blue light from screens interferes with the production of melatonin, the hormone responsible for regulating sleep. Plus, the endless stream of videos keeps the brain active and engaged, making it harder to wind down.”
In line with this, the NHS advises steering clear of electronic devices such as computers and mobiles for at least an hour before hitting the hay. Its official guidance reads: “Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping.”
“Try some guided meditation for sleep, like our Beditation relaxation video, or read about how meditation can help with sleep.” If you’re grappling with insomnia, which is characterised by regular sleep troubles, it might be worth having a chat with your pharmacist or GP.