When was the last time you checked your phone? Your email? Chances are it wasn’t that long ago and though technology has afforded us many benefits, the mental effects can be damaging.
Digital distraction can lead to higher levels of stress, difficulty in concentration and even communication. Evidence suggests that too much screen time can lead to:
If you’re looking to wind down and settle into a naturally relaxed state here are a few tips.
Though exercise in the last 2-3 hours before sleep isn’t recommended as your body will be energised and it is harder to relax, exercising gently in the evening, with time to spare, can help tire your body out. Exercise such as a gentle walk, thirty-forty minutes of yoga or Pilates can help your body release stress and prime it for a good night’s sleep.
Meditate and Reflect
Breathing exercises combined with traditional meditation techniques or even just reflective thought can help bring your body into a naturally relaxed state. Whether you choose to follow a known meditation method or your own reflective thoughts, is entirely up to you. It’s the chance to enjoy quiet time away from the screens which makes all the difference.
Set the Scene
Your bedroom needs to be designed with sleep in mind. Ban all screens, keep lights low and furnishings comfortable and entirely for sleep. Clutter should be a big no-no as you want to relax into an environment which is peaceful and isn’t littered with things that need putting away, sorting out and organising.
Living without technology is beyond almost all of us, it’s become as essential for work and general life but taking time away for the benefit of both our bodies and minds is equally essential.
I think I agree with Mike, my phone is integral to so many things it needs to be accessible and nearby. I'm lucky I have no trouble sleeping from what your article says!
call me old fashioned - but I also have a landline phone, an alarm clock, a laptop and a small basic mobile. Tech in the bedroom really does disturb my sleep, and I certainly don't want a mobile there!
I try not to check my email too much but can't help being at the beck and call of my mobile phone. But to be honest, I think there's more things to worry about. It doesn't do serious harm to anyone, and can be easily amended if you feel you're getting too much 'tech time'.
I try and keep my phone out of the bedroom but it's hard when you use it for everything. I have invested in an alarm clock like Clare though and my phone is just outside the door on a cabinet, if it does ring and I need to answer it I can but it's not within arm's reach. It makes for a better night's sleep.
all of this is exactly why I don't have a smartphone. I have an alarm clock to wake me up, a small simple mobile phone if people need to contact me, and I work/email etc on a laptop. The home router goes off at 1030pm too so it makes sure I switch off!