How to Get Better Sleep After Using Your Phone

In today’s modern world, most people are glued to their phones. Whether it’s for work or socializing, our smartphones have become an integral part of our lives. But did you know that using your phone before bedtime can negatively impact your sleep? The blue light emitted from the screen suppresses melatonin production, making it harder to fall asleep and stay asleep throughout the night. However, there are ways to combat this issue and ensure a good night’s rest.

The Impact of Phone Use on Sleep

The blue light emitted by electronic devices such as smartphones impacts the body’s natural sleep cycle by suppressing melatonin production. Melatonin is a hormone produced by the pineal gland in response to darkness that helps regulate sleep-wake cycles. Exposure to blue light at night reduces both melatonin levels and duration which makes falling asleep more difficult.

Additionally, using your phone before bed stimulates brain activity and releases adrenaline – not exactly conducive to restful slumber! All these factors combined can result in poor quality of sleep and feeling tired upon waking up.

Solutions for Better Sleep After Using Your Phone

1) Use Night Mode

Most smartphones now feature a “Night Mode” setting that filters out some of the harmful blue light wavelengths while still allowing visibility on-screen text/documents etc. This mode is usually found under display settings or accessibility options. Enabling Night mode automatically around sunset will help reduce exposure without putting too much strain on eyesight.

2) Set Limits

Most newer smartphone models come with built-in apps that allow users to track their device usage time per day/week/month so they can limit themselves accordingly if necessary – use them!

3) Switch off notifications

Notifications originating from emails, texts messages or social media platforms buzzing all through the night will only serve as distractions from getting adequate restfulness but also disrupts harmonious sleeping patterns.

4) Invest in Blue Light Blocking Glasses

For those who work on their computers or smartphones for extended periods of time, blue light blocking glasses might come as a saviour. These are specially designed to filter out the harmful blue light wavelengths; choose from standard frames and prescription glasses too.


Using your phone before bedtime is not ideal but taking small steps can make a big difference in sleep quality. By limiting exposure to harmful blue light and reducing overall screen time before bed, you will likely experience better sleep patterns long term. Give some of these suggested tips above a try and enjoy the benefits of good night’s rest!