What's the first sound you hear when you wake up in the morning? Is it birds chirping at your window? Or more likely the default setting of your iphone on your bedside table. 

The holy grail is phones out of the bedroom but I know that's not always easy.

The Impact of Phones in the Bedroom

Using or keeping your phone in the bedroom can negatively impact your sleep quality and overall health. Here's why:

  1. Disrupted Sleep Patterns:

    • Blue Light Exposure: Phones emit blue light that interferes with the production of melatonin, the hormone that regulates sleep. This can delay sleep onset and reduce sleep quality.
    • Cognitive Stimulation: Scrolling or engaging with your phone before bed can overstimulate your brain, making it harder to wind down.

  2. Sleep Interruptions:

    • Even if your phone is on silent, notifications, vibrations, or the temptation to check it can disrupt your rest.

  3. EMF Exposure:

    • Although research on electromagnetic fields (EMFs) is ongoing, limiting unnecessary exposure while sleeping is a precaution worth considering.

Better Strategies for Restful Sleep

  1. Keep Phones Out of the Bedroom:

    • Charge your phone in another room to eliminate distractions and avoid the temptation to use it before bed.

  2. Alternative Alarm Clock:

    • Use a gentle, non-invasive alarm clock, such as:
      • Sunrise Alarm Clocks: Gradually brighten to mimic natural light, gently waking you up.
      • Soothing Sound Alarms: Clocks that use calming sounds like ocean waves, birdsong, or soft music to wake you without a jarring noise.

  3. If You Must Keep Your Phone in the Bedroom:

    • Use Airplane Mode or Do Not Disturb: This blocks notifications and reduces EMF exposure.
    • Position it across the room to discourage bedtime use and get you out of bed in the morning.
    • Set a gentle alarm tone, such as:
      • "Slow Rise" or "Meditative" tones available on most smartphones.
      • Download alarm apps with customisable, calming sounds.

  4. Establish a Phone-Free Bedtime Routine:

    • Create a "wind-down" period 30–60 minutes before bed where you avoid screens. Instead, consider:
      • Reading a book or journaling.
      • Meditating or practising relaxation techniques.
      • Listening to soft, ambient music or a guided sleep meditation.

  5. Invest in Sleep Hygiene:

    • Ensure your bedroom is a tech-free, calming space:
      • Use warm, dim lighting in the evening.
      • Keep the room cool and dark for optimal sleep.
      • Introduce soothing scents, like lavender, to promote relaxation.

Benefits of Removing Phones from the Bedroom

  • Improved melatonin production, leading to deeper, more restorative sleep.
  • Reduced stress and anxiety from notifications and overstimulation.
  • Easier transitions into relaxation mode with tech-free evenings.
  • Better morning routines with intentional wake-ups instead of scrolling.

By removing or minimising phone use in the bedroom, you’re prioritising your sleep and overall well-being. If you need help setting up a sustainable bedtime routine and you struggle with sleep please get in touch, I’d be happy to help you further