Growing up, my family would always be jealous of my sleeping ability. I could fall asleep anytime, anywhere. Now that I’m 25, I’ve found it harder to stick to a sleeping schedule that works for me. Late nights and early mornings become a lot easier if you have technology in the bedroom. And when your career revolves around constant screen time and online interaction, it’s hard to just “turn it off.” There would be days I’d applaud myself for getting into bed at 10 PM, but wouldn’t finish answering emails until 1 or 2 AM. Even though my husband doesn’t work in social media, he struggled too. The best Twitter threads and subreddits happen at night, after all. Along with other health issues, getting a good night’s sleep is more important now more than ever.
There have been plenty of studies on social media and sleep deprivation. But did you know that it can cause stress, too? Another thing I’ve started struggling with as I’ve gotten older is general anxiety. My brain has a very hard time “shutting down” when it’s time to go to bed. Instead, I’m constantly thinking about every item on my to-do list for the next day, regardless of how tired I am. Scrolling through my newsfeed just added to that feeling without even realizing it.
Considering this wasn’t the first time I attempted this, I knew it would be pretty difficult. However, this could’ve been because I took it to the extreme (keeping my phone at the frame of the door vs. my bedside). Now, we finish all of your social media use in the living room. If you want to keep using your phone or some other device, you can’t come into the room. We keep our daily alarms on our phones (the clock is too triggering from high school days lol) but encourage each other to move to the couch if we want to keep scrolling in the morning. Another helpful thing is that we don’t have a tv in our bedroom and probably never will! There are times when I think about how nice it would be to curl up and watch a cute movie in bed, especially during the holidays! But for the most part, it’s more relaxing in the sitting room, anyway.
After a little over 6 weeks, I can definitely see a big improvement in my sleep habits. If I feel like I’m forgetting to finish a work assignment, I jot it down with a notepad by my bed instead of picking up my phone. Does it really make a difference answering that email at 11 PM vs. 8 AM? Probably not. One of the biggest lies I used to tell myself is that it helps me fall asleep. But if I wake up in the middle of the night, I find it’s easier to go back to sleep without scrolling. And while I enjoy an episode or two of the latest Netflix show before bed like anyone else, I’ve learned it only slows down my mind without completely stopping it.
Am I a workaholic or addicted to social media? That’s probably a post for a later date. However, it was something I definitely had to think about considering how often I picked up my phone in bed those first few days. In fact, for about 2 weeks I made Will take my phone and put it on his side of the bed to prevent me from even being tempted! It’s my goal to continue decreasing my overall screentime to office hours like a normal human being.
Try and give yourself at least 30 minutes of non-technology related activities before sleeping. Reading a book, journaling, and meditating are all great ways to start winding down in the evening! Turning down the brightness or switching to “night-mode” can make your screen-time a little easier on the eyes, too. These blue light glasses are a lifesaver and help prevent you from straining! And try to switch your notifications to “Do Not Disturb.” By limiting the sounds and messages on your screen, you can avoid disruptions during sleep. Check out more advice and tips for parents battling technology usage at night here.
I’ve got some ways to go, but I’m happy to see the positive effects it’s had already! Have you ever considered keeping technology or screens out of your bedroom? Do you struggle with turning your brain off at night? I’d love to know your tips!
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