How to stop using social media before bed and tips for a better sleep
Who would admit to scrolling and browsing social media platforms in bed at night before going to bed? There are certainly many of us.
While checking out your news feed in bed seems relaxing, studies show that people who check social media 30 minutes before bedtime are 1.5 times more likely to have a night with sleep disorders.
With that in mind, we have to stop surfing social media before going to bed. Read on to know how we can do that!
How to stop using social media before bed
There are many reasons why social media can adversely affect your sleep. Here are some:
- It keeps our minds active and mentally engaged.
- The blue light on your phone suppresses melatonin production, causing us to go to sleep.
- It can cause anxiety and depression that prevents you from falling asleep.
To fix this, the National Sleep Foundation recommends that you stop using your electronic devices at least 30 minutes before bed. Here are some tips:
Make your social media apps less accessible.
The more steps you need to take to access the apps, the less likely you are to use them.
If the first thing you see when you open your phone is your Facebook app, it's not easy to limit your social media usage. According to the saying – out of sight and understanding – it is a good idea to hide these apps. You can do this by removing them from your home screen and transferring them to folders.
You can even go as far as deleting the apps from your phone. That way, you have no choice but to check your social media accounts with a laptop.
Make your bedroom a screen-free zone.
Try to leave your phone outside of your bedroom. Since we use our phones to “relax” or set alarms and reminders, you will feel anxious if you don't have your phone next to you.
The good news is that there are many alternatives that you can try. Here are some of them:
- Read a book instead of reading annoying and depressing news online.
- Set your alarms with an alarm clock.
- Talk to your husband or roommate instead of chatting to other people.
- Meditate instead of browsing your news feed.
Disable notifications from your social media apps.
If you want to sleep well, you should remove all possible distractions. The incoming calls from your messenger app or the uninterrupted notifications from your Instagram keep you awake.
With that in mind, the first step in your bedtime should be to silence your apps.
Tips for a better sleep
In addition to avoiding social media before bedtime, here are other proven tips that can help you sleep better:
Invest in the right mattress.
Have you ever wondered why you sleep so well in hotels? This is because they have the most comfortable beds and mattresses.
Studies show that using the right mattress can improve sleep quality by up to 111%. If you want to invest in a new mattress, this double mattress test from SleepStandards is a great source of reading.
Optimize your sleeping environment.
We already know that the environment can affect the quality of your sleep. For a good night's sleep, you should minimize noise, light, and clutter in your bedroom.
The temperature also plays a role. The ideal bedroom temperature is 16-18 ° C. However, it would still be a matter of personal preference. So try different temperatures to find out which are the most comfortable.
Set up a bedtime routine and stick to it.
Sleeping is something we cannot do on command, but one thing can prepare it for sleep – a bedtime routine. Because routines are predictable, it puts your body in a relaxed state, which leads to a better and faster sleep.
Here are some effective bedtime routines you can try:
- Prepare your work clothes and write down your tasks for the next day.
- Take a long hot shower.
- Drink warm milk / tea.
- Meditate or do yoga.
- Turn on your sound machine or listen to your playlist before bed.
- Switch off or dim the bedroom lighting.
- Put your devices into sleep or silent mode.
We cannot deny that social media is an important tool for connecting people and keeping us up to date and informed. However, all the kindness it brings does not erase the fact that it prevents us from sleeping well.
The key here is to use social media in moderation. Avoid social media 1 hour or 30 minutes before bed. Instead of browsing your news feed, try to do things that can help you fall asleep.
Make all of these necessary changes to your bedtime activities so you can sleep better and faster!