Electronic device use before bed is associated with several negative effects. I tried not using my devices upon waking up and before going to bed for a week.
Health and wellness touch everyone’s life differently. This is one person’s story. The views and opinions expressed are those of the speaker and do not necessarily reflect the views or positions of Healthline Media.
You’ve probably heard of the negative effects of nighttime blue light exposure. But is stopping device use before bed actually effective?
I tried this for one week, with the added challenge of not using devices immediately after waking up in the morning. Keep reading for the potential benefits of limiting device use, how I felt after, and if I would do it again.
Limited studies exist on the effect of phone use immediately after waking up. However, the
Several studies have found negative effects from device use before bed:
- A
2020 study found that media usage before bedtime was associated with slower reaction times and decreased attention. - Another 2020 study found that device use before going to bed may worsen symptoms of insomnia.
- A 2021 study found that the blue light from electronic devices may decrease the length of deep sleep.
- A 2022 study found that blue light exposure may decrease sleep quality and duration.
On the other hand, limiting the use of electronic devices in the evening is associated with earlier sleep onset, increased sleep duration, and improved vigilance during the daytime.
Before I discuss how I felt during this experiment, I want to describe my setup.
To help me stay off my phone, I installed an app called Opal. This app allows me to block specific apps and websites during certain times of the day. For example, I used the app to block all social media before 9 a.m. and after 9 p.m.
Opal makes it more difficult to bypass any set time restrictions, requiring a mandated wait time or puzzle before bypassing them. It also only allows you to reverse the restriction for a maximum of 15 minutes at a time.
However, you don’t need to use this app to set restrictions. Most phones have a setting that allows you to set a time limit on certain apps.
I usually charge my phone on my nightstand, but for this experiment, I hid it under my bed. This way, I could still charge it while keeping it out of my direct line of sight. When I’m in bed at night or waking up in the morning, I tend to reach for my phone right away, so this was an added barrier.
I definitely wasn’t perfect throughout the week. I usually use my phone right when I wake up and in bed while trying to go to sleep. However, for most of the days, I was able to stay off my phone during the designated times.
On the days that I didn’t use my phone, I felt like I started my day slower. I was able to be present during my morning routine and didn’t have to rush to get to my desk. I was also able to fall asleep earlier, which helped me feel more rested when I woke up the next morning.
I also felt more productive during working hours, as I didn’t feel the need to check my phone throughout the day. If I could start the day without it, I would want to use it less overall.
It was very hard for me to stay off my phone in the mornings and late at night. However, when I was able to do so, I had a better day overall.
While it is challenging for me to adhere to my restrictions 100% of the time, I am continuing to try to maintain this habit.
Limitations
Completely removing all device use may not be possible for everyone. For example, you may have a demanding job that requires you to check your email first thing in the morning or late at night.
However, limiting your overall use can still benefit you. Once you have taken care of pertinent matters, you can stop using your devices. You may still gain some of the benefits associated with not using your devices at all.
Research suggests that limiting device use at night may lead to benefits such as improved sleep and focus during the daytime. There is limited research on device use at night.
I found that restricting device use helped me feel more refreshed in the morning and improved my sleep at night.
While not everyone is able to completely restrict device use during these times of the day, limiting it in general may yield some benefit.