sleep and phone use

Using phones before and during sleep can have significant effects on sleep quality. Andrew Huberman and Matthew Walker discuss that phones can create a low level of "anticipatory anxiety," which impacts sleep depth. This anxiety can result from constantly checking phones due to fear of missing out (FOMO), affecting teenagers in particular. Such behavior prevents deep sleep and can cause people to wake up just before their alarms, as anxiety keeps the brain in a shallow sleep state 1.

It's recommended to keep phones out of the bedroom to avoid such distractions and improve overall sleep quality. Limiting screen time 90 minutes to 2 hours before bed can also be beneficial, as exposure to blue light can trick the brain into thinking it’s still daytime, thereby interfering with natural sleep patterns 2. For better focus and to reduce anxiety, it's advised to use mobile phones mindfully and limit usage as much as possible, especially for teens 3.

Overall, minimizing phone use before bedtime and managing screen exposure can help enhance sleep and reduce anxiety related to social media and communication.