Is there a better way to use your phone at night?
Is Night Mode on Phones Really Helping Sleep?
Using phones before bed is known to disrupt sleep, primarily due to the blue light emitted. However, studies indicate that merely changing the light's color or using night modes does not fully mitigate the impact on sleep. Sleep science shows that the issue is more complex, involving various aspects of how phone light stimulates the brain. Despite the use of night modes, finding a more effective way to use phones at night remains a challenge.
If night mode is not a complete solution, what other factors should be considered for minimizing sleep disruption from phone use at night?
While night mode on phones reduces blue light, which is known to disrupt sleep by interfering with melatonin production, it does not address all factors that contribute to sleep disruption2. The act of engaging with content on our phones, regardless of the color temperature, stimulates the brain and can keep us awake. This stimulation comes from both the cognitive engagement with the content and the physical interaction with the device.
To minimize sleep disruption from phone use at night, it's important to consider additional strategies beyond enabling night mode. These include setting a specific time well before bedtime to stop using the phone, thus allowing the brain to unwind and prepare for sleep. Engaging in a relaxing pre-sleep routine that does not involve electronic devices, such as reading a book, meditating, or taking a warm bath, can also help signal to the body that it's time to wind down. Additionally, ensuring the sleeping environment is conducive to rest, such as by keeping the room dark and cool, can further enhance the quality of sleep1.
How does the blue light from our phones affect our ability to fall asleep?
The blue light emitted by our phones affects our ability to fall asleep by suppressing the production of melatonin, a hormone that induces drowsiness and regulates sleep2. Exposure to blue light, especially in the evening, can delay the release of melatonin, making it harder to fall asleep. This is because blue light suppresses the natural production of melatonin, which is supposed to increase in the evening, signaling our body to prepare for sleep. By disrupting this process, blue light can interfere with our sleep-wake cycle, making it harder to fall asleep and stay asleep.