May 24, 2018

Do You Scroll Before Bed?

Jumping into bed with the intention of getting a good night's rest is a routine that always seems to be spoiled by some late night scrolling.
Is one of the last things you remember before going to sleep watching a video of Cardi B twerking at Coachella on Instagram? Accidentally liking your crush's post from 6 months ago?
Or finding yourself stalking your co-worker's best friend's, sister's cousin on Facebook?
If you’re one of the many (myself included) people, who check their phone right before falling asleep, you might want to rethink your choice.

How Come?

Reduction in Melatonin:

Melatonin is your sleep hormone, the light from your phone or iPad screen reduces your body's natural production of melatonin, which makes it even harder to fall asleep.

Restless Sleep:

You’ve just sent your mind into overdrive, viewing a series of emails, catching up on your group chat messaeges, scrolling Instagram and Facebook until your heart's content and although you might feel satisfied and ready to hit the hay, your brain is still buzzing and processing all the information it's just absorbed.

So if you're a late night phone user, don't be surprised if Prince Harry or Meghan Markle pop up in your dream!

Time Warp:

Having the whole world at your fingertips can lead you into a modern media wormhole, with no real stopping points you might not realise how much time you spend on your smart phone.
We've all found ourselves down the internet rabbit hole with a million ideas at 2am feeling more awake than ever before and to try and wind down for the second time your back on Instagram looking at the same feed you saw an hour ago. Kicking you straight back into the poor sleep cycle.

…Where's my morning coffee?

Phone FOMO:

Waking up in the middle of the night and rolling over to check the time on your smart phone is something we all do, however we are also guilty of checking our socials in between, just incase something was major happened while we were sleeping. Although this pattern doesn't seem like such a big deal it can train your body clock into waking up at all hours of the night.

You're rewarding your brain when it wakes up with a little buzz of dopamine and also by doing so you are less likely to fall back into a deep sleep.

Health Concerns:

The jury is still out on the exact impact your phone may have on your heath if you leave it in close proximity to where you sleep.
However there have been many claims that by doing so it can increase your exposure to radiation which are then linked to some cancers and possible brain tumors.
It’s not going to do any harm to move it away from your bedside table so why not give it a try? Doing this will also remove the temptation to fall into the traps of those late night phone habits.

Getting a full 7-8 hours of sleep will recharge you batteries and have you kicking goals all day without the double espresso shot needed!
You might be surprised and find yourself in a better mood, feel fresher and have a more positive attitude at work, you could even push yourself that little  bit further at the gym and smash those PB's!


As tough as it might be to break the habits of having your phone next to you 24/7, try giving yourself some space before bedtime and see how you feel the next day.

Better Sleep Hacks:

  1. Set your alarm and switch your phone to airplane mode (your alarm will still go off in the morning) but it will disable your internet usage and stop you checking your socials.
  1. Leave your phone charging in your bathroom or somewhere outside your bedroom at night to avoid temptation. Added bonus: Once you're under the covers it's too cold to jump out!
  1. Having your phone charging in a different room will also make you get up out of bed in the morning to switch it off, no more rolling over and hitting snooze!