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

Last Updated on May 3, 2024 by Brendan Barnhill

In today’s digital age, our smartphones have become an integral part of our lives, often accompanying us from the moment we wake up to the moment we go to bed. While these devices offer incredible convenience and connectivity, they can also have a significant impact on our sleep quality. The blue light emitted by screens, the constant notifications, and the temptation to scroll through social media or respond to emails can all disrupt our natural sleep-wake cycle, making it harder to fall asleep and stay asleep. 

Tory Trewhitt, Greencare Wellness Expert and Accountability Coach shares five tips to help you minimise phone use and improve your sleep quality: 

  1. 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. 

  1. 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. 

  1. 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. 

  1. 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. 

  1. Establish a Consistent Sleep Schedule:

Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s internal clock and improve the quality of your sleep. By minimising phone use and following these tips, you can create a more restful sleep environment and improve your overall sleep quality. 

Prioritising your sleep is essential for your physical and mental health, so make it a priority to disconnect from your devices and prioritise restful sleep.

Tory Trewhitt

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 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.

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