The last two years have exacerbated anxiety and sleep issues, with the 2021 Australia Talks national survey finding that millions of Australians aren’t getting enough sleep. Technology is largely to blame, with a third of Australians saying they were getting less than seven hours of sleep a night and eighty-nine percent of respondents saying that technology was having a negative effect on their sleep.
Despite this, we all find it hard to put down the phone for a peaceful sleep, even though it’s been proven time and time again that the movement, engagement, and light from phones have a detrimental effect on our sleep.
How to change your pre-sleep behaviour
Weaning off devices before bed can be difficult, but it’s not impossible. While there are practical ways to remove your phone from the bedroom, like leaving it in another room to charge overnight, you may not feel ready to ditch the devices quite so quickly.
Plenty of people rely on music, soundscapes, or meditation recordings in order to fall asleep, and in recent years, there has been an influx of popular apps designed to help with sleep. While they may work in the short term, these apps still mean you will be on your phone before bedtime, absorbing blue light and relying on technology. To find out more about the dangers of blue light, check out our article – How does blue light affect your sleep.
If you’re someone who relies on music or soundscapes to sleep, try engaging with non-electronic sleep devices like Morphée, which will provide the same benefits but without the interference of technology and screen time. Morphee combines meditation and sophrology (a relaxation therapy method that eases anxious thoughts and promotes a mind/body connection) to allow users to fall asleep quickly and sleep deeply. The non-digital design means that there is no need to connect the device to an app or wall plug, and you can spend the time leading up to sleep in a digital detox.
A non-digital (wave-free and screen-free) device to aid meditation and sleep, Morphee features over 200 combinations of guided meditation sessions that have been designed, tested, and validated by sleep experts.
A good nighttime routine will also help break reliance on technology and boost sleep hygiene. If you know that you love scrolling on Instagram before bed, set yourself a limit and don’t go overtime. Once you’ve hit your digital limit for the night, start your post-screen routine that includes putting your phone out of reach, utilising mediation or a bedtime story, and once you have put the screen away for the night – don’t pick it back up again.
The combination of a balanced routine, non-digital sleep device, and minimal technology will allow for a faster and better quality sleep.
Swap out the social media for meditation
If you find yourself scrolling on social media for hours before bed, you’re definitely not alone. Studies show that the majority of adults and teens allow screens to impact their sleep schedules due to a fear of missing out and a compulsive need to be connected online. This makes breaking the reliance on technology even more difficult.
Switching your brain off before bed is no easy task, and while it might feel like social media is helping do that, it’s actually waking your brain up. A better alternative to zoning out in front of the screen is to put the device down and focus your attention on a sleep meditation or a bedtime story.
Meditation, hypnosis, sleep affirmations, music, or listening to a bedtime story will allow your brain to focus on something while also slowing down your body and mind. Settling into bed, deep breathing, and active listening will all contribute to a good night’s sleep and will help you feel more rested in the morning.
Swapping out the phone for a well-being practice may also have a positive impact on your mental health, allowing you to disconnect from the digital world before bed and feel centred. A book is also a great way to relax the mind if you don’t feel like you are ready for sleep yet.
Giving up your phone before bed will not happen overnight, especially if you’re addicted to scrolling like so many of us are. It’s important to go slowly in this process and not be hard on yourself. Start easy by setting yourself a longer time limit for social media, and ease yourself into a meditation practice by selecting shorter timed sessions.
Once you begin to feel less reliant on technology and more confident in your nighttime routine, you can start weaning off your devices and meditate for longer, boosting your sleep hygiene and allowing long and deep sleep!
Please note: This article is not to be used as medical advice. If you have any worries about your sleep health, speak to a medical professional. This article may contain affiliate links.
Morphée began in 2016 in Aix-en-Provence with founders Guillaume and Charlie. To create the devices they surrounded themselves with a team of sleep professionals including sophrologists, doctors, and sleep centres. After two years of research and development, Morphée was launched and after seeing great success in the French market Morphée has expanded globally.