Are you like me? Are you guilty of using your phone or tablet in the hour leading up to bedtime? If you are, you are not alone. A recent study that questioned over 2000 adults in the UK found that 78% of them used electronic devices before going to bed. I often use the time before bed to read a book on my kindle (typically using the app on my phone or ipad), to check out social media, read fibro blogs or articles about photography. Whereas you might think this is relaxing for you and will therefore help you get ready to sleep, this study has revealed that looking at the screen on mobile phones and tablets will actually do the opposite.
The reason for this is that the blue light emitted from the screens of mobile phones and tablets disrupts the production of the sleep-inducing hormone melatonin. This results in making your body feel more awake as opposed to tired and can therefore lead to difficulties falling asleep. Sleep is a big problem for fibromylagia sufferers and so it is important to take steps to maximise the chances of a good night’s sleep. If your routine currently involves using mobile devices before bed then you might want to have a rethink. If you are having problems sleeping then check out my previous advice on getting a good night’s sleep. I hope it helps you.
Relating to the above, I’ve also decided to cut down on the amount of time I spend on social media, namely Facebook. I have gotten into a really bad habit of checking Facebook in the morning whilst I lie in bed (attempting to feel more awake rather than just getting up), which means I am starting my day in a bad way. I feel much better when I get up right away. I also find myself looking at Facebook throughout the day. I’m a bit fed up of being glued to my phone but I’m also finding that a lot of what is posted focusses on negativity. I think Facebook could be renamed as Rantbook. People just like to rant and moan about the most trivial of things and it really bugs me. So for now I am making an effort to limit my exposure to it and appreciate the real world more! I’ve therefore deleted the Facebook app from my phone. How do you feel about social media?
Most interesting article. I am getting off the computer now to see if it helps – getting to sleep has been most difficult since getting fibro.
I use the Twilight App for Android based phones and tablets. Especially when I have a migraine. Dims the screen further and tints it red (with varying degrees)
Hi Elizabeth,
That’s a great solution and I apple have released similar in the latest iOS update. I still believe it is a good idea to switch off from technology a while before bed time though 🙂
I take my iPad to bed but I use it to listen to Amazon music rather than looking at it. I don’t tend to look at Facebook till I’ve come round in the morning. Hubby looks at it in bed and it annoys me because he’s sat in bed for an hour looking at it and I’m already up and sorting the animals out.
Listening to music before bed can be really relaxing. You should ask him do it one morning and have a lie in, instead of him 🙂