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We spend all day feeding our brain information, so when it comes time to turn it off, we should do the same thing to our phones too. Numerous studies have found that using your phone before bed is harmful to your overall health. 1) The blue light emitted by your cell phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle. 2) Phones are a boundless source of information and stimulation, which can excite your mind and make you feel more awake. This can make it harder to fall and stay asleep.
Poor quality sleep can also cause or worsen anxiety and depression so, since phones can make your sleep worse, it's important to think about what you can do to regulate and manage your use.
The National Sleep Foundation recommends that you should stop using electronic devices, like your cellphone, at least 30 minutes before bedtime. Instead, grab the book that’s been tucked away in your nightstand and start reading before bed. You’ll be impressed with how much more quickly you fall asleep and how much better you’ll feel the next day.
If you’re worried that you may miss a call in case of an emergency, set it so that it only rings when certain people are calling, but still place it out of bed and out of reach — just in case you get tempted.
Source: SCL Health