What Happens if You STOP Using Your Cell Phone Before Bed for 14 Days

Do you scroll through your phone before bed? This common habit can disrupt sleep due to blue light exposure.

Let's explore this connection and how to minimize its impact, covering the science, its effect on hormones, practical strategies, and my personal experience overcoming 15 years of sleepless nights.

The Science Behind Blue Light and Sleep

Light regulates our sleep-wake cycle, known as the circadian rhythm. Blue light, emitted from electronic devices and artificial light, disrupts this cycle. However, not all light has the same effect.

Different colors on the light spectrum play unique roles. Blue light, mimicking midday sunlight, impacts our biology by suppressing melatonin production.

Blue Light’s Impact on Your Sleep Hormones

Blue light significantly reduces melatonin, the hormone regulating our sleep cycle. After just 90 seconds of blue light exposure, melatonin production decreases.

Low melatonin makes falling asleep difficult, affecting both sleep quality and how rested you feel upon waking up.

How Blue Light Before Bed Affects Cortisol

Blue light also increases cortisol, the stress hormone. Elevated cortisol levels at night interfere with the body's natural preparation for sleep. Elevated cortisol may prevent you from sleeping when exposed to light sources.

Debunking the Myth of Blue Light Blockers

Blue light blocking glasses seem like a simple solution. I spent $32.95 on a pair, hoping for a quick fix.

While they block some blue light, they don't eliminate the wavelengths that cause sleep issues.

Effectiveness varies widely, so experimenting with different filters might be necessary.

Minimizing Blue Light Exposure Before Bed

Here are simple but effective strategies to reduce nighttime blue light exposure:

• Distance is Key: Keep screens as far from your eyes as possible.

• Time Management: Avoid screens for at least two hours before bed. Instead, consider healthier alternatives, reading a print book, meditating, or stretching.

• Lower Brightness: Decrease screen brightness during evening use.

• Utilize Night Mode Settings: Activate "Night Mode" on your devices to shift the display towards warmer colors. The shift away from blue to red tones can reduce sleep disruption.

Beyond Blue Light: EMF and Your Sleep

Besides blue light, electromagnetic fields (EMFs) from electronic devices may also affect sleep. EMF radiation could potentially disrupt cellular communication.

While the effects of cell phones on melatonin are documented, EMFs may impact deep delta wave sleep, essential for restoration.

Holding your cellphone close to your head before bed could delay sleep onset by several minutes per use. Consider how small delays add up each night over a year or longer time period.

Reducing cellphone use close to your head 30-60 minutes before bed can significantly improve your sleep health.

Try using your cell phone for quick periods with minimal lighting and minimal time near your face/head region and place a physical barrier between the device and your face/head region whenever possible.

My Personal Journey to Better Sleep

I struggled with poor sleep for over 10 years. From restless leg syndrome to high cortisol levels, I often woke up at 2 am.

This led to unhealthy habits like sugar-laden snacks for a temporary energy boost. I later realized healthier solutions were available.

Additional Factors Influencing Melatonin

Other factors beyond electronics can lower melatonin production:

• Alcohol: While initially inducing drowsiness, alcohol disrupts later sleep cycles.

• Caffeine: Even without immediate side effects, caffeine impacts adenosine and neurotransmitters, affecting sleep. Sensitivity can also cause metabolic disruptions.

• Nicotine: Increases heart rate, disrupting sleep.

• Temperature: A cooler room (60-69°F) promotes better sleep, aligning with the body's natural temperature decrease before sleep.

Consequences of Poor Sleep

The importance of sufficient sleep is often underestimated. Poor sleep goes beyond just feeling tired; poor sleep is correlated to health issues. Sleep deprivation has far-reaching health impacts on both mind and body.

• Increased Risk of Blood Sugar Dysregulation: Lack of sleep increases the risk of blood sugar dysregulation by 48%, including type 2 diabetes.

• Higher Dementia Risk: Inadequate sleep is linked to a 33% higher risk of dementia.

• Increased Depression Risk: Cumulative fatigue from sleep loss increases the risk of depression by nearly 30%.

Conclusion

By understanding how blue light affects sleep, cortisol production, and overall health, you can take steps to improve your rest.

From reducing blue light exposure to addressing other lifestyle factors, better sleep is achievable.

I hope sharing my experience and these strategies helps you achieve more restful nights and improve your well-being.

FAQs about blue light before bed

Is blue light good before bed?

No, blue light is not good before bed. It inhibits melatonin, hinders sleep onset, and lowers sleep quality.

How many hours before bed should you watch blue light?

Avoid blue light for at least 2-3 hours before bed to allow your body to produce melatonin and prepare for sleep. Reducing screen time may increase deep sleep quality.

How long before bed should you wear blue light glasses?

Consider wearing blue light glasses if you use devices before bed, but remove them before actually sleeping. Note that many glasses only filter around 30% of blue light, so consider filtration levels when purchasing.

What color light is best for sleeping?

Red light and other warm colors interfere less with melatonin production, making them better for sleep than colors on the opposite side of the spectrum.