Surely sometimes you wake up in the middle of the night and as soon as you open your eyes you reach for your phone to check the time. You may think there is no danger, but this habit could have negative effects on your sleep quality and your long-term health.
What happens when you wake up at night and look at your phone or turn on your electronic devices? Why is this harmful and what should you actually be doing to ensure restful and restorative sleep? The specialists tell us.
Why is it wrong to look at your phone at night?
One of the most common habits we have when we wake up at night is reaching for our phone. Whether you want to check the clock, reply to a message, or simply let yourself be tempted by social media notifications, this habit can take a toll.
Blue light, the main enemy of sleep
The phone emits a that interferes with the production of melatonin, the hormone responsible for inducing sleep. Melatonin helps the body understand that it is time to rest, and blue light inhibits this production. This can make it more difficult to fall asleep and the quality of your sleep can decrease significantly. Even a few minutes of exposure to this light can disturb and make sleep more shallow.
Mental stimulation
Interacting with your phone, even just reading a message or scrolling through social media, can stimulate the brain. When the brain is activated, even in the middle of the night, it is much harder to go back to sleep. Mental stimulation can lead to a state of inner wakefulness, and the body will think it needs to be alert, not relax and go back to sleep.
Anxiety and nocturnal stress
Checking your phone can lead to a number of negative emotions such as stress, anxiety or frustration, especially if you are reading messages from work, urgent messages or unpleasant events. These can affect your mental calmness and make you feel more restless.
What not to do if you wake up at night?
To prevent sleep disturbances and encourage more restful sleep, there are a few things you should avoid when you wake up in the middle of the night:
Don’t look at the phone!
As mentioned earlier, the blue light emitted by the phone interferes with the circadian rhythm. If you wake up in the night, try to avoid checking your phone. If you must check the time, use an analog clock or a digital clock with warm light, which will not affect melatonin levels.
Don’t eat or drink too much
If you wake up during the night, avoid foods or drinks that can stimulate your metabolism and prevent you from returning to sleep quickly. For example, caffeinated drinks or heavy meals can increase energy levels, making you stay awake longer. Also, drinking alcohol may seem like it helps you fall asleep, but it actually interferes with normal sleep cycles.
Don’t get out of bed right away
If you wake up at night and feel the need to get up, it is better to stay in bed for a few minutes and try to relax. Getting up suddenly can mean that you will lose even more energy and it will become more difficult to sink back into sleep. Try to take deep breaths and calm down without getting out of bed right away.
Do not engage in stimulating activities
Avoid starting to do mentally stimulating activities, such as reading an interesting book or solving complicated tasks. These activities can stimulate the brain and make it harder for you to relax and go back to sleep.
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