Tips: Stop using electronic devices 30 minutes before bed. The National Sleep Foundation recommends that you should stop using electronic devices, like your cellphone, at least 30 minutes before bedtime.
Experts say adults should limit screen time outside of work to less than two hours per day. Any time beyond that which you would typically spend on screens should instead be spent participating in physical activity.
Tips to reduce screen time before bed
To relax before bedtime, Dr. Wright recommends: Avoiding devices for the 30 minutes before bed.
The blue light emitted by your phone can harm your sleep cycle. A Harvard Health study shows that exposure to this blue light late into the night can disrupt your body's innate circadian rhythm, making it difficult for you to fall and stay asleep.
Keep your cell phone at least 3 feet away from your bed to limit radio frequency exposure. Turn your cell phone off before you go to bed (if you don't rely on your phone's alarm clock) Turn your phone on Airplane Mode.
Keep a Sensible Distance
You should be able to see everything on your phone screen from between 16 and 18 inches away. Don't hold your phone too close, but if you find yourself bringing the phone closer, consider zooming in on your screen instead.
Powering down your smartphone at night won't help preserve the battery, since it's unlikely that you'd be using the device at that time, anyhow. “It comes to how hard you use your phone,” says Weins.
Set up nighttime mode: If your phone is nearby, notifications and late-night texts can cut into your rest. Consider keeping your phone on nighttime or do-not-disturb mode at night. Create a ritual: A consistent and relaxing ritual before bed can also help make going to sleep easier.
That's because screens and sleep do not mix. The light emitted by the typical screen inhibits the production of melatonin in our brains. Melatonin is the chemical that allows us to fall and stay asleep. In other words, a screen is like a wake up call for our brains.
Besides pressuring and squeezing your phone in a tight pocket, using it in bed increases the chances of bending it inadvertently. To ensure you don't wake up to a bent phone, learn how to keep your phone off the bed before sleeping.
“Studies indicate that more passive use of technology — such as listening to music via your phone or watching a non-distressing TV show — doesn't really have an effect on sleep compared to active use,” says Dr. Drerup. “Active use includes things like texting or social media.”
1. Short term effect->headaches,decreased attention, ,shortness of temper,sleep disorders depression and eye strain etc.
Spend three to four hours daily without any screens
People should spend at least three to four hours each day completely detached from screens, Christakis says.
For a healthy balance, try to limit your screen time outside of work. Adults should try to limit total screen time to eight hours a day for work plus two to four hours for entertainment. Plan your screen time rather than reaching for your phone or tablet without thinking.
According to recent data, the average person spends 3 hours and 15 minutes on their phone each day. And 1 in 5 smartphone users spends upwards of 4.5 hours on average on their phones every day. Perhaps surprisingly, weekdays average more smartphone use than weekends.
By age 12, it's 71 percent. By 14, it's 91 percent. Max Stossel, the founder and CEO of Social Awakening, a group that promotes healthy use of technology and social media, recommends that parents hold the line on giving kids smartphones until at least eighth grade.
Reading your child's text messages is not that different than eavesdropping or reading their diary.” She advises parents to stay in their lane by steering clear of needless snooping, whether trying to find out what your kids are saying or who they are hanging out with.
Is it bad to sleep with your phone beside you? Yes, usually speaking, it's not a good idea to sleep with your phone nearby. Sleep quality may suffer if you keep your phone close to your head while trying to slumber because it emits electromagnetic radiation.
Most people tend to hold their cell phones only about 8 inches from their faces. Not good. Try holding yours at least 16 to 18 inches away from your eyes to give your eyes a break. It might feel funny at first but shouldn't take long to get used to.
Remove your smartphone, tablet, and computer from your bedroom at least one hour before you go to sleep. If you have to keep any of these devices in your bedroom, then use a do-not-disturb function or turn them to silent or completely off so that you are not tempted to look at their screens if you awaken in the night.
In skipping these states and checking your phone right after waking up you are priming your brain for distraction. Seeing or reading something negative first thing in the morning can trigger your stress response and put you on edge for the rest of the day.
There are multiple reasons why you're supposed to restart your phone at least once a week, and it's for a good cause: retaining memory, preventing crashes, running more smoothly, and prolonging battery life.