10+ Reasons We Should Never Take Our Phone To Bed

Blue light disruption

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Phones have become part-and-parcel of modern living, and it is often uncommon to come across someone who doesn't have one. Although they are one of the best methods of staying in contact with people, some individuals find it hard to separate from them (even when they go to bed). This separation anxiety can cause all kinds of problems, including blue light disruption. This refers to the light emitted from your phone's screen, and it can be tackled by enabling an automatic blocker within your phone's settings.

Sleep delay

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Another reason why you shouldn't take your phone to bed, is sleep delay. This is a common side effect of being active on your phone late into the evening, and is one of the most damaging. Delaying your sleep comes with an array of knock-on side effects, some of which can be damaging to your health in the long-term. The best way to tackle this, is by setting up a strict regime for decreased screen-time after a certain hour.

Reduced sleep duration

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Another sleep-related side effect, is a reduction in your sleep duration. This will often mean that you are getting less sleep, over an extended period of time. Reduced sleep is often caused by blue light disruption, as the intensity of the light causes your brain to become overactive, leading it to struggle with relaxation. One of the key ways to overcome this, is by using a blue light blocker and decreasing the intensity of your phone's screen brightness.

Cognitive stimulation

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Cognitive stimulation refers to the activity of your brain, and how it can be affected by extended periods on your phone. It has been shown, that you are more likely to struggle with evening relaxation, if you have an above average level of screen-time during the day/evening. This means that if you're replying to emails, messages and/or generally working into the evening, it may be time to set up a strict schedule for the time you actively spend on your phone.

Anxiety and stress

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Conditions like anxiety and stress, are often linked back to the time we spend on our phones. You're more likely to feel the negative impacts of these emotions, if you are consistently spending extended periods of time on your phone. There are a range of sources that lead to these conditions, some of which include: working late to meet strict deadlines, trying to stay on-top of group messages and scrolling through social media.

Disturbed sleep cycle

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Another area of sleep that can be negatively impacted, is your overall sleep cycle. It is important to have a healthy and consistent sleep cycle, in order to feel well-rested and to allow your mind to relax after a day of working. However, if your sleep cycle is constantly disrupted, it can lead to a range of health problems, and issues with your body's capability to regulate itself.

Mind racing

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Linking back to cognitive stimulation, you may experience the feeling of your mind racing, if you take your phone to bed. This feeling can also be caused by increased anxiety and stress, so it is important to set up structured screen-time within the evening. One of the best ways to prevent this, is by turning your phone off, and/or placing your phone into a 'do not disturb' setting.

Overthinking

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Another mental side effect that taking your phone to bed can have, is overthinking. You may experience an increase in your mind overthinking the smallest changes, and becoming somewhat irrational with your general thinking day-to-day. This increased overthinking, is often caused by intaking an excess of messages/information, when you're actively scrolling on your phone.

Notification disturbance

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Notification disturbance is one of the leading causes of mental and physical issues, relating to excessive phone usage. This is in reference to the noise/haptic your phone emits when a notification comes through. Your sleep can be disrupted via these sounds, and will often cause your mind to become overly stimulated, which leads to your sleep cycle being negatively impacted. To reduce the impact of this, place your phone into a 'silent'/'do not disturb' setting.

Physical restlessness

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Physical restlessness is another negative impact, that taking you phone to bed can have. You may experience feelings of irritability during the day, which evolve into the inability to relax during the evening (specifically when you're trying to settle in bed). You may also experience twitching, irritable leg syndrome (constant movement of the legs) and/or muscle spasms.

Sleep onset insomnia

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Another sleep-related problem you may experience, is sleep-onset insomnia. This refers to the struggle of falling into any form of sleep, just as you settle into bed. The main factor that triggers this, is consistent phone use whilst you're laying in bed, when you should be focusing on disconnecting from your screen, and relaxing into a good night's sleep.

Reduced sleep quality

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As you've probably picked up on, sleep is the main factor of your daily routine that is the most affected. And another aspect of this, is your overall quality of sleep. It is more than likely, that you will experience a rapid decline in the quality of your sleep, which will affect other areas of your day-to-day living. You may notice that your body is becoming a lot more lethargic, and less energized in general.

Unplugging difficulty

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Unplugging difficulty refers to the struggle/inability to 'unplug' or disconnect from your phone (especially during the evening). It can also refer tot he physical act of charging your phone, and feeling as though it is necessary for it to be 100% charged, 24/7. The inability to 'unplug', is rooted in having to use your phone for everyday tasks e.g. work-related messaging/emails, ordering groceries and participating in meetings.

Sleep debt

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Adding to the growing list of sleep-related problems, is sleep debt. Sleep debt refers to your body lacking so much in rest, that it attempts to gain back some of this via other methods. One of the main ways it will do this, is through napping during the day, which can be risky business. You may find yourself falling asleep whilst at work, on public transport or during certain points in the day that aren't beneficial.

Exacerbated sleep disorders

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If you have pre-existing sleeping conditions, or you may be prone to developing them, taking your phone to bed is something you should be avoiding! As we have already mentioned, some sleeping conditions can be brought about by doing this, and if you already have said conditions, it is only going to make them worse. The most effective way to prevent/tackle this, is by giving yourself a strict schedule regarding evening screen-time.

Physical discomfort

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There are also many physical side-effects that you can experience from making your phone to bed, with one of the most common being: physical discomfort. Physical discomfort is an umbrella term for a range of ailments, aches and pains, and you may find that you suffer from one or multiple at a time. One of the most common discomforts, is eye strain. This is caused by excessive exposure to the blue light that your phone screen emits.

Addictive behavior

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Being on your phone late into the evening, is one of the leading causes of (phone-related) addictive behavior. This form of addictive behavior can present itself in a variety of ways. The most common example, is someone actively scrolling on their phone at inappropriate times e.g. at the dining table, during group discussions, during working hours and at social gatherings.

Impact on relationships

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This next point links back to the previous one, and it is the impact it can have on your relationships (platonic, relational and romantic). If you are beginning to showcase addictive behavior (regarding your phone), it is likely that you will being to experience strains within certain relationships. These strains will present themselves in a series of ways, with the most common sign being, an emotional and physical distancing between yourself and the other person.

Screen-related headaches

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Another physical side-effect of excessive phone use, is screen-related headaches. This form of headache can vary in severity and duration, and will often start as a straining feeling within your eye area, and develop into a full-blown migraine. As it's name suggests, this ailment is caused via the light your phone emits, so you should really consider your screen's settings/brightness.

Reduced productivity

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Reduced productivity is a knock-on effect, that excessive phone use can have, and it is normally the most noticeable. It can affect your productivity within your personal and professional life, and will usually be met with serious critique. This is reduction in productivity, links back to the disruption in your sleep and the long-lasting effects of lethargy on your body.

Memory and concentration issues

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Yet another mental effect phone use can have, is to do with your memory and concentration. You may experience some bursts of short-term memory loss, as well as a depletion in your overall concentration levels. The negative effects on your memory and concentration, stem from the the effect your phone is having on your attention span. It has been shown, that the longer you spend on your phone, the shorter your attention span will be over time.

Depression risk

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Adding to the list of mental effects, is an increased risk of developing depression. Depression is rooted in a variety of issues, and its severity varies from person-to-person. Excessive phone use puts you at risk of developing/worsening depression, due to your exposure to unrealistic posts, images and standards online. One of the prime examples being social media e.g. Instagram.

Weakened immune system

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It may be surprising to read, but excessive phone use can cause you to have a weakened immune system. This is yet another knock-on effect of the disruption to every aspect of your sleep. Poor sleep and an inconsistent sleep cycle, don't allow your body to gain enough rest/generally recover. This lack of recovery, causes your body's immune system to slow down, and weaken over-time (making you susceptible to catching a cold).

Weight gain

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Weight gain is another (potentially) surprising side-effect of taking your phone to bed, and this is another effect that links back to disrupted sleep. If you're experiencing low quality and/or disturbed sleep, you're most likely going to be lacking energy. This reduction in energy is going to cause cravings for sugar, carbs and other 'quick energy release' food groups/drinks. Excessive consumption of these, paired with a lack in exercise, is going to cause your body to gain weight.

Risk of chronic diseases

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If you suffer from pre-existing chronic disease(s), or you're likely to develop them, you should avoid taking your phone to bed. As mentioned previously, this can weaken your immune system, and make you more susceptible to catching common colds/flus. In the majority of cases, a person's body can fight these colds off pretty easily, however they can develop into something more sinister if your body is already weakened beforehand.

Safety concerns

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Your safety is also in jeopardy when it comes to excessive phone use, as you slowly become less aware of your surroundings, and any potential dangers that may be developing around you. This is caused by the inability to 'unplug' from your device, which leads you to have your head down scrolling on your phone, for the majority of the day. You're more likely to be involved in some form of accident, if you're not aware of your surroundings.

Disrupted circadian rhythm

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Your circadian rhythm relates back to the way your body settles into a rest, which develops into deep sleep/rapid eye movement (R.E.M). If this rhythm is being consistently disrupted, you're going to find it increasingly difficult to re-establish it. It has a lot to do with your exposure to blue light, and whether it is the first thing you expose your eyes to when you wake up.

Negative impact on mental health

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As mentioned previously, taking your phone to bed can wreak all kinds of havoc on your mental and physical well-being, and it can be difficult to regain your body's 'normality'. The negative impacts on your mental health, which usually lead to the decline in your physical health, can be detrimental if they're not identified and dealt with quickly.

Lack of relaxation

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Relaxation is a huge part of getting a good night's rest, and the quality of your sleep can be dictated heavily by the level of relaxation you allow yourself to have. Taking your phone to bed, is one of the main ways to disrupt any form of relaxation you could have, as you are putting your mind into overdrive. By doing this, you mind isn't given ample time to wind-down, before you try and force it to relax.

Missed opportunity for true rest

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Finally, the main point that sums everything up, is the fact that you're missing out on opportunities for your body to fully rest. Over time, this will cause your mental and physical well-being to deteriorate, leaving you with constant feelings of irritability, moodiness and allowing the effects of everyday stresses to take over. Your health should take priority over your phone, so it is important that you set up a strict schedule for the time you spend on it.