Why Your Phone Shouldn’t Be Your Bed Partner
A 7-day challenge to say goodbye and improve your sleep
Why is it so hard to do things that are good for you? I know that having my phone in the bedroom has negative side effects on the quality and quantity of my sleep. Going to sleep later, after mindlessly looking at that tiny screen for half an hour. Waking up more often. And staying in bed longer in the morning, scrolling through the news. Even though the benefits are backed by scientific research, challenging this habit ignites a wildfire of what I call “Yes but’s”.
Yes, but…
….I use my phone as an alarm clock. Well, don’t let that stop you. For only €1,29 you can buy a digital alarm clock at IKEA. A very modest investment with ridiculous benefits. And perhaps you have one lying around the house already. Or invest in a wake-up light that gently wakes you with light and the chirping of birds. In any case, if you need a new alarm clock please shop mindfully and sustainably.
… family and friends need to reach me in case of emergency. Place your phone in the hallway and put your sound for incoming calls at maximum volume. If you set the alarm on your phone 15 minutes later, it can even help you beat the snooze monster.
… why would I want to do that? Find out.Have some fun. Challenge yourself to an experiment and see if it works for you. Just one week. How hard can it be?
… I just wanna. It sounds childish but this reason is the hardest to tackle. Undermining my own good intentions is a skill I still master long after adolescence. What works for me is to allow some room for the 80/20 rule. That means 80% of the time I follow the rule and 20% of the time I give my juvenile side a break. That means a phone ban from Sunday night till Friday morning and scrolling galore on the weekend if I want to.
… my partner does not want to join. Of course, it helps when your bed partner joins in. But don’t let it stop you. Leading by example works so much better than nagging them till they reluctantly give in.
… now it all doesn’t matter anymore. There’s a bit of a catch to the 80/20 rule. By all means, relax the rules further for holidays, but it can be tempting to “forget” to restart on your first workday. When I fall of the wagon, I remind myself of the benefits of good sleep and a morning ritual and just start again. Sometimes within a few days… or after a few weeks. I remind myself of the mantra from Lizzie Lasater and her mum “How human of me”. Luckily the benefits resurface very quickly which makes it easier to continue the new habit.
Try it for one week and see what it does for your sleep. Perhaps you discover more time in the mornings to start new healthy habits and morning rituals. I restarted this week. I challenge you to give it a go. Just one week. Let me know how it goes. Feel those Yes, but…’s arise?
Marjolein
* Please know that I am in no way sponsored by IKEA or Philips. 😉