Phone Use at Night Disrupts Sleep, Expert Warns
If you’re having trouble getting a good night’s sleep, the reason could be closer than you think: your phone. According to Dr. Wendy Troxel, a clinical psychologist and senior behavioral scientist at RAND, using phones at night is a leading cause of poor sleep quality for many Americans.
Dr. Troxel points out that about 90% of people use their phones in bed. She acknowledges that while it would be ideal for everyone to put their phones away before sleep, it’s tough to do so in today’s world.
The problem lies not only in the blue light emitted from screens but also in the type of content we consume. “Blue light can lower our melatonin levels, which is essential for promoting sleep,” she explains. Additionally, the engaging content on social media can keep our minds activated and prevent us from winding down.
To help improve sleep, Dr. Troxel recommends creating boundaries around phone use. One simple tip is to keep your phone out of arm’s reach while in bed. She suggests, “If you decide to use your phone, make sure your feet are on the floor.” This way, the act of using your phone becomes a little more challenging, which can help break the habit of late-night scrolling.
By setting these small rules, you introduce what Dr. Troxel calls “behavioral friction,” making it harder to fall into the routine of using your device in bed. This can ultimately lead to a better night’s sleep, leaving you refreshed for the day ahead.
