Put the phone down and get some sleep

We’ve all been told bright TV screens can inhibit falling asleep. That also can happen with the screens from cellphones.

This can be problematic for youth athletes because a good night’s sleep correlates with mood, energy, diet, focus and performance, according to Ella Mills, psychology and neuroscience student at the University of Waterloo.

She says shutting off phones one hour before bed can help with performance.

How do phones affect sleep? A Harvard study shows six compelling reasons to break the habit of bedtime phone use.

1. Phone screens emit blue light, which prohibits the production of melatonin, a hormone that regulates sleep and wake cycles. Blue light can cause a person to take longer to fall asleep.

2. Phone screens mess with circadian rhythms. Artificial light, especially from screens, confuses and delays these rhythms. A synchronized rhythm is important for overall health.

3. Melatonin is vital for sleep and brain health. Reduced melatonin makes it more challenging for the body to signal that it’s time to sleep.

4. Screen use before bed reduces REM sleep, impacting memory and problem-solving. Inadequate REM sleep leads to grogginess and concentration difficulties.

5. Reading screens in bed makes you more awake and less sleepy.

6. Screen time at bedtime affects the morning wake-up routine, leading to extended grogginess.

Larissa Mills, CEO of The Mental Game Academy, says you should establish a screen-free wind-down routine by creating a relaxing pre-sleep routine that perhaps, for example, involves reading a physical book instead of using screens. This enhances sleepiness and quickens the onset of sleep.

Other calming activities include listening to music or using relaxation techniques to promote better sleep quality.

She also says to increase exposure to natural light during the day and diminish screen time as bedtime approaches. Set up daily phone routines so you aren’t catching up on all of it later at night.

Dim screens or use programs like “night shift” to decrease blue light exposure. Consider using blue light glasses for evening screen use.

Parents are an important adjunct for enforcing these policies. You might consider taking the phone away from your child so he or she can get used to these strategies.

Nancy Justis is a former competitive swimmer and college sports information director. She is a partner with Outlier Creative Communications. Let her know what you think at njustis@cfu.net