3 tips to make sure your phone won’t keep you up all night

This is how you fall asleep faster!

Just scrolling through Facebook, reading one more article online, replying to a message from a friend or finishing the last level of Candy Crush… we all know that using your phone before (or in) bed, isn’t really good for you. But somehow, we can’t seem to stop doing it. With these tips, your phone won’t be able to disrupt your sleep anymore.
1. Bedtime
The most important tip is to make sure that your phone isn’t as much of a distraction. And the best way to do that is to use the special ‘Do not disturb’ or ‘Sleep’-functions on your phone. Almost all smartphones have a function like that and it will make sure that you won’t receive as many notifications. When you don’t get as many notifications, you won’t be as distracted by your phone. Usually, you can adjust these types of settings to meet your needs. For example: sometimes you can allow certain notifications from certain contacts to still go through. So, when it is time to go to sleep, you won’t be kept awake by your phone buzzing and beeping on your nightstand.

2. Filter
If you have been on your phone at night, you probably have noticed that your eyes start to hurt at some point. That is because of the blue light that comes off the screen of your phone. And that blue light can really mess with your sleep! Blue light can also be found in sunlight and that means that when your eyes are exposed to blue light, your biological sleep-wake rhythm might get messed up. Resulting in lying awake at night. Luckily, your phone probably also has a setting to filter the blue light. You can even set a timer to make sure your blue light filter turns on when it is time to go to bed.

3. Bright light
Another way to reduce the blue light coming from your screen, is by reducing the brightness of your screen. So, when the sun goes down and it is dark outside ánd inside your home, you might want to turn down the brightness of your phone. That way, your body will still know that it is time to go to sleep and you won’t lay awake tossing and turning all night.

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