One Small Thing: Ditch Your Phone as an Alarm Clock for Better Sleep
Phones have become ubiquitous, replacing many other devices, including computers, calculators, cameras, and even maps. But when it comes to your alarm clock, consider switching to an old-fashioned alarm clock instead of relying on your phone. According to Dr. Shalini Paruthi, a sleep medicine attending physician at John J. Cochran Veterans Hospital, using your phone as an alarm can lead to distraction and sleep procrastination. She suggests keeping your phone in another room to reduce the temptation to scroll before bed and in the morning.
Hitting the snooze button might be tempting, but it’s not recommended. Dr. Paruthi notes that hitting the snooze button once can be psychologically helpful, but doing it multiple times can fragment your sleep and make it harder to wake up feeling rested. Instead, Dr. Brandon Peters-Mathews, a neurologist and sleep medicine physician, advises allowing yourself to sleep through the night without interruption, even if your alarm says it’s time to wake up.
Another benefit of using an alarm clock is that it can help you establish a consistent sleep routine. “Ideally, a bedtime routine includes winding down, relaxing, and helping the brain transition from a ‘go-go-go’ state to a more calm, ready-to-sleep state,” says Dr. Paruthi. Having your phone by your bed can make it difficult to stick to this routine, as the bright light and content on your screen can make you more alert instead of drowsy.
To wake up feeling rested and refreshed, Dr. Joseph Dzierzewski, senior vice president of research and scientific affairs at the National Sleep Foundation, recommends getting good quality sleep. Most adults should aim for seven to nine hours of sleep per night, but only about 40% of adults meet this recommendation. To improve your sleep, the National Sleep Foundation recommends getting bright light in the daytime, exercising for at least 30 minutes a week, eating meals at consistent times, and using a consistent wind-down routine.
Consider these small steps to better your sleep: put electronics away an hour before bed, sleep in a quiet, cool, and dark place, and establish a consistent sleep schedule. If you’re having trouble sleeping or waking up feeling rested, consider consulting a board-certified sleep physician to rule out sleep disorders such as sleep apnea, restless legs syndrome, or insomnia. Take the first step towards better sleep by switching to an alarm clock and starting your journey to improved rest and a healthier lifestyle.