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Unplug Your Way to a Better Night's Sleep

Kristina is a parent of two, writer, remote worker, and volunteer. In her spare time, she enjoys nature, trying new things, and lots of DIY.

For the last several years, I wake up utterly exhausted in the morning. I hear the little pitter patter of tiny feet running to my bed and think "please, not yet. I just need twenty more minutes." As the mother of a two and three-year-old, we are up early every, single, day. For the record, I'm not a morning person. Never have been, probably never will be. Lately, I've been averaging about 5-6 hours of sleep per night, which is just not enough for me. Kudos to those who can get by on that amount, but I just can't.

Lack of sleep makes me feel irritable and stressed. My mind is foggy and it can trigger migraines. Not the ideal mood to be in when you have two little happy faces to parent all day. There were times when the lack of sleep really got to me. I got frustrated easily, was super cranky, and my patience was low. I was tired of being tired all the time!

I wasn't getting the sleep I desperately needed, and it was partially my fault. Part of it was getting up with my kids 2-4 times per night. That's just a package deal when you have young children. Part of it was our current situation. My husband gets up at 5:00 a.m. for overtime work, so I wake up when his alarm goes off. But part of it is my own doing. Each night, after everyone is asleep, I stay up far too late and play on my phone. Facebook, reading an electronic book, games, or just Googling. It helps decompress from the day, but it also creates a major sleep deficit. It was time to unplug, and it was far overdue.

At the very least, I needed to set a boundary. No smartphone after 10:00 p.m.. The first night that I unplugged, I went to bed at 9:45 p.m. and got the best sleep of my life. At least it sure felt that way, since I had been sleep deprived for three years! I got almost 8 hours of sleep that night and woke up feeling like a new person (simply by setting a limit on my cell phone usage before bedtime and unplugging from that nightly distraction). At first, it actually wasn't easy to do. Being on my phone at night had become such a habit that it was hard to break. It was something I looked forward to, as a way to just turn my brain off for awhile. However, after being sleep deprived for that long, I made a bigger effort to just put the phone down.

Unplugging from the phone at night created an earlier bedtime for me, but also prevented me from staring at the blue light emitted by my phone as I fell asleep. According to the National Sleep Foundation, "careful studies have shown that even our small electronic devices emit sufficient light to miscue the brain and promote wakefulness." So my smartphone habit had the negative side effect of suppressing my melatonin levels and disrupting my circadian rhythms. Unfortunately, it's not just me that this habit is potentially affecting. According to, "71% of people sleep either holding their smartphone, having it in bed with them, or having it on their nightstand." The article goes on to explain that many people use the phone as an alarm clock, "but when your cell is that close to you, the temptation to check social media sites, work email, and/or the news headlines is often too strong to resist - even if it's 11:00 p.m." Bingo! That was the case for me. I had the phone next time me every single night and its addicting little screen just called out to me to scroll through it for some mindless entertainment. I needed some of that at the end of a long day, but my sleep became more important and I decided not to sacrifice it anymore.

So now I have my limits in place. No smartphone after 10:00 p.m.. I set it on my dresser so I can't reach it from the bed. An article on Psychology Today states that it would be even more beneficial to put smartphones away an hour or so before bedtime to further reduce exposure to blue light. This will be my next goal, but for now, 10:00 p.m. is reasonable. After, I read an actual book for a few minutes, close my eyes, and meditate for around 10-15 minutes (unless I fall asleep first!). At a friend's suggestion, I borrowed a book called Unplug: A Simple Guide to Meditation for Busy Skeptics and Modern Soul Searchers by Suze Yalof Shwartz. It's an easy, straightforward guide to meditation and how it can benefit a person. With these new changes, my sleep has improved drastically. I've unplugged at night and I'm not going back!

Do you also struggle to disconnect at night? What tricks have you tried to improve your quality of sleep? Please let me know in the comments!

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2017 Kristina BH

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Kristina BH (author) from Iowa on November 10, 2017:

Too funny Kris!

The "do not disturb" feature is a great idea. I'll have to take a look at my phone and see how it works! Thanks for your comment!

Kris Albert on November 09, 2017:

I use the do not disturb feature on my phone so I don't hear the beeps and dings all night long. You can even set it to allow certain calls, such as from a family member. I am still able to use it as an alarm clock. Now if only I could silence my husband's snoring.

Kristina BH (author) from Iowa on October 19, 2017:

I completely agree! It's much more peaceful with the devices in another room. Thank you for your comment!

Kristina BH (author) from Iowa on October 19, 2017:

It's harder than it should be to put the phone down at night! I need to remind myself every night!

Bre on October 18, 2017:

I really need to heed your advice.

Dora Weithers from The Caribbean on October 16, 2017:

Glad you found the solution in boundaries or limits to the use of your phone. Recently, someone complained that text messages kept him awake. Really?

Those energy lights from the electronic devices disturb the quality of our rest even if we fall asleep. Thanks for presenting this issue.

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