🔌 Unplug
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Sep 12, 2023
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3 min read
Our smartphones have become indispensable tools, accompanying us from morning till night. Unfortunately, this constant interaction with screens can take a toll on our productivity and sleep.
Exposure to the blue light emitted by our phones disrupts our circadian rhythms, affecting the production of melatonin, the sleep hormone. In this article, we will give you some useful tips to protect your sleep from your phone!
The Impact of Blue Light on Sleep and Productivity
Blue light, the high-energy visible (HEV) light emitted by screens, can affects your sleep patterns and overall productivity. But how can it affects our well-being and why is it so important?
🧪 Melatonin Suppression
When you expose yourself to your phone's screen, especially during nighttime, you hinder the production of melatonin, the hormone responsible for regulating sleep-wake cycles. The blue light tricks your brain into thinking it's still daytime, making it challenging to fall asleep.
😵💫 Overstimulation and Delayed Sleep
Our brains are wired to seek information and entertainment, and our smartphones are the perfect source. However, this constant stimulation, particularly through videos and apps, can overstimulate the brain, making it difficult to switch off and fall asleep. As a result, many of us end up delaying sleep in pursuit of leisure, leading to insufficient, low-quality sleep.
😮💨 Cumulative Sleep Debt
The consequences of inadequate sleep can be severe. Accumulated sleep debt not only leaves you feeling tired but can also have detrimental effects on your physical and mental health. It's crucial to address this issue to maintain a productive and healthy lifestyle.
Reducing the Impact of Blue Light
Understanding the adverse effects of blue light on your sleep and productivity is just the first step. The good news is that we know a quick trick that can make you save hours of sleep.
🌙 Use Night Shift Mode
Most smartphones, including the iPhone, come with a feature called "Night Shift" mode. This mode automatically adjusts the colors of your screen to display warmer tones during the evening and night, reducing the exposure to blue light.
Here's how to set up "Night Shift" on your iPhone:
Go to "Settings."
Tap on "Brightness and Display."
Scroll down and select "Night Shift."
Configure your "Scheduled Times" to align with your sleep schedule.
Adjust the warmth of the filter to your preference using the scale at the bottom of the screen.
Enabling Night Shift is a simple yet effective way to reduce blue light exposure during the evening, making it easier for your body to prepare for sleep.
🔒 Use the App Blocker Jomo
In addition to adjusting your device's settings, you can take it a step further by using apps like Jomo to automatically block distracting apps at night. This not only protects your sleep but also helps in improving your overall productivity.
Here's how to use Jomo to create a "Wind Down" routine:
Install and open the Jomo app.
Navigate to the "Rules" tab.
On the section “Where do we start?”, scroll right until you find “Wind Down”, and select it.
Customize the duration and apps you want to block.
Tap "Schedule" when you're ready to implement your routine.
Starting by blocking apps only one evening out of two can make the transition smoother. The key is to make these changes as seamless as possible by creating a system that works for you
Go Further by Building a Healthy Digital Routine
Because bedtime is often a dreaded moment, when it shouldn't be. Here are a few tips to help you fall asleep with peace of mind (and without screens!).
⏲️ Set Up a Downtime
Set a specific time each night to put your devices away. This digital curfew will signal your body that it's time to unwind and prepare for sleep.
🛌 Create a Bedtime Ritual
Incorporate relaxing activities into your evening routine, such as reading a book or practicing mindfulness. This can help you transition from screen time to a restful night's sleep. The best way to succeed, is to be consistent. Try to go to bed every night at the same hour.
🍭 Find No-Stimulating Activities to Replace Screens
Try to find activities that don't stimulate your brain too much: read a book, listen a podcast, meditation. You can find some fun things to do to relax.
By implementing Night Shift mode, using apps like Jomo to block distractions, and building healthy digital routines, you can reclaim your sleep quality and boost your productivity. Remember, the key is to make gradual, sustainable changes that align with your lifestyle, ultimately leading to a happier and healthier you.
