The Importance of Minimising Phone Use to Support a Restful Night’s Sleep

Last Updated on November 13, 2024 by Erin Blair

In today’s digital age, smartphones have become a regular part of daily life, often staying with us from morning until night. While these devices offer convenience and connectivity, excessive phone use—especially close to bedtime—can impact our ability to wind down for restful sleep. The blue light emitted by screens, the constant notifications, and the urge to check messages or scroll through social media can disrupt the natural sleep-wake cycle, making it challenging to transition smoothly into sleep.

Greencare Wellness Expert and Accountability Coach Tory Trewhitt shares five tips to help reduce phone use at night and support your sleep routine:

Set a Digital Curfew:

Establish a time in the evening when you will stop using electronic devices, including your smartphone. This will give your brain time to wind down and signal to your body that it’s time to prepare for sleep.

Use Night Mode:

Most smartphones offer a night mode or blue light filter that reduces the amount of blue light emitted by the screen. This can help minimise the impact of screen time on your sleep.

Create a Relaxing Bedtime Routine:

Instead of using your phone before bed, engage in relaxing activities that can help you unwind, such as reading a book, taking a warm bath, or practicing meditation or gentle yoga.

Keep Your Phone Out of Reach:

Charge your phone outside of the bedroom or at least out of arm’s reach from your bed. This can help reduce the temptation to check your phone if you wake up during the night.

Establish a Consistent Sleep Schedule:

Try to go to bed and wake up at the same time every day, even on weekends. A consistent sleep schedule may support your body’s internal clock, promoting a more restful sleep routine.

By reducing phone use in the evening and incorporating these tips into your nightly routine, you can create a more relaxing sleep environment. Prioritising restful sleep supports both physical and mental wellbeing, so consider disconnecting from your devices as part of your commitment to quality rest.

To learn more about a wellness program with Accountability Coach and Greencare Wellness Expert Tory Trewhitt, please click here.

Tory Trewhitt

Tory’s knowledge and experience is diverse having worked at both The Australian Institute of Sport and the Victorian Institute of Sport before heading abroad to work as an Exercise Physiologist for BUPA in the UK.

Tory worked across both the Private and Public sectors as an Exercise Physiologist and Conditioning Specialist before starting his own company, Corporate Health and Fitness in Feb 2001.

An exceptional motivational speaker, Tory focuses on helping individuals and corporate organisations to achieve wellness, both physical and mental, through health. This led to the segregation of his original business so he could focus and operate, Tory Trewhitt Executive Health Coaching.

During his career, Tory has worked with a large demographic including having trained celebrities, elite athletes, corporate workers, disabled and elderly clients.

Tory Trewhitt

Tory worked across both the Private and Public sectors as an Exercise Physiologist and Conditioning Specialist before starting his own company, Corporate Health and Fitness in Feb 2001.

During his career, Tory has worked with a large demographic including having trained celebrities, elite athletes, corporate workers, disabled and elderly clients.