Using Phone in Bed? Doctor Reveals How It Harms Your Sleep & Shares 1 Hack for Better Rest

Using electronic devices before bedtime can disrupt sleep by affecting melatonin levels. Dr Manan Vora, an orthopaedic surgeon, advises avoiding screens for an hour before sleep. This practice can improve sleep quality and energy levels the next day. The blue light from devices tricks the brain into thinking it's still daytime, hindering melatonin production.

Impact of Blue Light on Sleep

Dr Vora highlights that nighttime phone use may seem calming but actually confuses the brain. The blue light emitted by phones signals to the brain that it is still daytime, disrupting the natural sleep cycle. As a result, melatonin production decreases, making it harder to fall asleep quickly and deeply.

When melatonin levels drop, entering deep sleep becomes challenging. This leads to waking up feeling stressed and tired. Dr Vora suggests a simple solution: refrain from using your phone one hour before your usual bedtime to enhance sleep quality.

Benefits of Avoiding Screens Before Bed

A study from October 2024 supports these findings, showing that using electronic devices before bed negatively impacts sleep duration. By avoiding screens for just one hour before sleeping, you can achieve hours of better and deeper rest. This practice helps align your sleep cycle and prevents grogginess in the morning.

Dr Vora warns in a video titled "Stop scrolling at night" that watching screens in bed robs you of tomorrow's energy. He states, "If you're watching this in bed right now…you're literally stealing tomorrow's energy from yourself." This emphasises the importance of reducing screen time before bed.

Simple Steps for Better Sleep

The orthopaedic surgeon advises that putting away your phone an hour before sleeping can significantly improve restfulness. This small change can lead to stress-free and rejuvenating sleep, allowing you to wake up refreshed and energetic.

This article serves informational purposes only and should not replace professional medical advice. Always consult with a healthcare provider regarding any medical concerns or conditions you may have.