There are a lot of do’s and don’ts of sleeping if you want to ensure that you get the best possible sleep at night. However, there are some things that you need to avoid more than others. On this page, we want to talk about the perils of using your phone or smoking before you head to sleep.
Using your phone before sleeping
When you use your phone at night, your body has its natural cycle messed up. This is because the blue light in a phone (or tablet) screen convinces your body that it is morning. This can make it tricky to fall asleep at the best of times, but it also lowers the production of a chemical called melatonin, which impacts us in other ways.
One reason for no phone before bed is the fact that melatonin depletion can lead to an increased risk of certain types of cancer. However, it may also cause the following issues:
- Damage to your eyes, which could lead to permanent blindness
- More vulnerable to various terminal illnesses
- Can impact your overall mood.
There is also some evidence that using your phone shortly before sleeping can increase your chances of developing type 2 diabetes. If you don’t develop type 2 diabetes, then you will almost certainly experience some of the symptoms of it…which is never going to be a good thing.
There are ‘some’ ways around using your phone at night. For example; many of the phones on the market will have a blue light filter. If you turn that on, then you will be able to avoid some of the worst side-effects, although even then, sometimes it is not going to hurt to put your phone down on occasion. You will be much happier for it.
Why no cigarettes before bed?
You should avoid smoking anyway. It is not good for your health in the slightest, but it can also lead to some significant issues too. One issue is your sleep architecture changing. This will result in:
- Losing 1.2 minutes of sleep each day per cigarette. Doesn’t seem like a lot, but it is.
- You will find that you take longer to fall asleep.
- You spend less time in REM sleep, which means when you wake up you feel tired.
Many people who smoke regularly before they sleep end up suffering from insomnia-related symptoms. In addition to this, they suffer from breathing problems when they are asleep. This is commonly known as sleep apnea. The latter could potentially be deadly, and one of the huge reasons as to why you should avoid smoking before bed. Even if it is not deadly, the snoring that the sleep apnea triggers is almost certainly going to annoy the people who have to share a bed with you!