A neuroscientist has explained the exact time you should switch off your phone at night if you want to get a good night’s sleep. Ahead of Global Day of Unplugging on March, neuroscientist and author Dr Mark Williams told Amazon Kindle that 9:50pm is the latest you should be switching off – with any later putting your perfect night’s sleep at risk.
Dr Williams suggests we “spend at least one hour in the evening notification-free to give our minds time to relax.” He said: “When we hear a notification sound or feel our phone vibrate, our brain interprets it as something that requires our immediate focus, so we’re in a constant state of alertness.
“Each time our attention is diverted by a notification it takes 60-90 seconds to refocus back on the task that we were originally doing. These disruptions are seizing our time, resulting in decreased efficiency.”
Three quarters of Brits check devices every hour in the hope that they have a new notification, some up to 50 times. Dr Williams says this is similar to addictive behaviour. “Notifications can trigger a release of dopamine, leading to people checking their phones compulsively in anticipation of a new notification.”
These addictive notifications negatively impact our focus and concentration, causing people to feel stressed by the evening. Almost a third struggle to relax, so watch TV, listen to music and read books in an attempt to wind down.
Dr Williams saidthat “depending on how you’re feeling at the end of the day will impact how you best wind down. You may enjoy reading a love story, or want to immerse yourself in a dystopian world.”
Our evening relaxation time is not without interruptions, as almost half are still frequently distracted by incoming notifications. Once we get into bed, over a third admit to falling asleep later than intended due to checking devices for notifications.
Dr Williams shares his top tips to help you disconnect and relax at the end of the day:
1. At least one-hour before you go to sleep turn off laptops, tablets, computers and put your phone in sleep mode and put them out of sight. They are designed to be distracting and to capture our attention, keeping us on high alert.
2. Limit devices with the ability to send notifications in your bedroom. If you use your phone as an alarm clock, buy a digital alarm clock or an Echo Spot. Where you sleep should be dark, cool and quiet without distractions.
3. Avoid caffeine, nicotine and alcohol before bedtime, which are all stimulants and will interfere with proper sleep.
4. Before you try to relax write some notes in a journal, notepad, or a Kindle Scribe with its paper-like feel. What you did that day, what was good, what was bad, what you might do differently next time and what you would like to achieve tomorrow. It will slow you down and help to start the reset process.
5. Reading is a great way to spend the last hour before sleep, but not on a device that sends notifications. A Kindle is a great alternative as it doesn’t beep or buzz, allows you to adjust the brightness and there is a vast selection of books to suit your mood and help you de-stress.