How to not use your phone before bed
Your Phone is RUINING Your Sleep
Timecodes:
oh hey haven't seen you for a minute
anyway this video isn't going to make a
lot of people happy myself included ever
wondered what all that time you spend on
your phone right before you go nighty
night is doing to you yeah me neither
however what if i told you that it might
actually be messing with your life if
you're worried about that then let's
watch a little further
visual stimulation right before bed not
being good for you is not a novel
concept stop playing video games and go
to sleep mama said get off your phone
and go to bed mama said stop eating the
ants off the floor mama said
oh man to be 18 again the cool thing now
is that we have a little bit of data on
the matter of phone before bed usage and
unfortunately signs are pointing to mama
you right
now before i jump into the nitty-gritty
details of this study i need to mention
a very important disclaimer and this
goes for any of my videos where i
specifically talk about a single study
especially new ones that have very
little or no other research that are
conducted similarly with similar results
in other words this is only one study
thus we cannot draw any concrete
conclusions or recommendations based on
its findings it's more of a oh that's
cool to know kind of research and if you
do want to give it a shot then cool but
don't expect or don't be upset if your
own findings are different again warning
you guys don't go running around touting
these findings as anything other than
findings
now let's dig in
in a study published in 2020 researchers
took on the big question of what effects
do using your mobile phone during
bedtime have on your sleep quality mood
and memory they took 38 sleepy adult
participants split them up into two
groups one not allowed to use their
phones 30 minutes before bed and another
given an unlimited amount of phone time
right before going night night these
participants were screened to ensure
that they had no relevant medical
conditions are not excessive alcohol and
caffeine users have no self-reported
sleep disorders nor use any sleeping
aids or medication they're just
seemingly normal young adults that use
their phones a very rare breed the peeps
in the intervention group were told once
again to not use their phones for 30
minutes before their usual bedtime when
possible their phones were even set to
child mode automatically blocking them
from using their phones at their
specific bedtime so they can be really
goody two shoes and not mess up the data
control group they do whatever they want
fast forward four weeks and we see the
following the time it took participants
to fall asleep or sleep latency reduce
from about 30 minutes to fall asleep to
18 minutes a 12 minute improvement clap
clap sleep duration the amount of time
they were asleep also went up by a small
but noticeable 18 minutes and
measurements through sleep score surveys
of overall sleep quality also noticeably
improved another finding was on
pre-sleep arousal scales a measurement
of potential disturbances or sensations
one might experience right before bed
that led to difficulty falling asleep
restricting phone usage reduced this
measurement which might explain how
subjects were falling asleep faster
since content on your phone might kick
up this pre-sleep arousal some other
interesting findings mood scores improve
with phone restriction netting more
positive and less negative effects on
the positive and negative effect
schedule survey and finally improved
reaction and working memory scores not
too surprising as sleep is neatly
connected to improved cognitive function
so that's better sleep quality more
sleep falling asleep faster better mood
and probably improve your brain gains
and for the sake of this channel any
improvement in sleep is always a
positive to your overall fitness gains
not too shabby of findings for simply
stopping your phone loving sales from
going on reddit or twitter especially
twitter 30 minutes before bed but again
this is only one study so don't jump
into throwing this into your friend's
face just yet there's also potential
limitations of this new study like its
sample size of 38 subjects and the
measurement scales they used were
largely subjective however it is one of
the first to control phone restriction
to a specific time 30 minutes before bed
so kudos to that and also one thing the
study didn't really look into and i wish
it did is why phone use might hamper
sleep some reasons might seem obvious
like how the contents you view before
bed might be too stimulating and
negatively affect your ability to sleep
that whole pre-sleep arousal thing it
can also be the impact of blue light it
has been shown that blue light produced
by our computer and phone screens can
promote wakefulness that's why some
sleep apps also use a blue light filter
function to help with sleep quality
it'll be interesting to see a study that
considers this where one group
specifically filters out this yucky blue
light and another doesn't and then
compare the results for now though it
does seem to make sense too if you can
but again it's just one study before bed
hold back on sending that perfectly
written response you have for that dude
being mean to you on twitter or wait
until tomorrow before watching your
favorite youtuber that hasn't posted in
over a year your sleep gains will thank
you
now i'm pretty sure a lot of you guys
literally tens of you might have
questions about the lack of content over
the past year rest assured i will be
addressing this very soon and give you
all a little bit more information as to
what to expect moving forward but i do
want to thank all of you that have
expressed your love for this channel and
wanting more content i'll give you guys
a bit more info soon i definitely
appreciate you coming back and even
watching this video thank you
if you enjoyed this sleep video
especially if you watched it right
before bed make sure to like it leave a
comment and share it with your phone
loving friends as always make sure to
forever and always get your
protein
who leaves for a year
Related queries:
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