Instead, Khosla said you should try to limit your usage before bed, whether that’s by putting it away 30 to 60 minutes before you plan on going to sleep or by only using it when you are standing up. Though you should ideally leave your phone outside of the bedroom entirely, this isn’t always realistic. “This is especially true for adolescents - you are setting up their life-long habits.” “For people who have trouble sleeping and who are lighter sleepers or for those who wake up a lot, it is better to keep those devices out of the bedroom and use a dedicated alarm clock,” Khosla said. In another survey conducted by Sleep Standards, nearly 72 percent of participants with a sleep disorder reported using some sort of device before going to bed every night. In one study of 1,043 students at King’s College London, researchers found that high cellphone use was directly correlated with poor sleep quality. Though it can be tempting to just set a recurring alarm on your phone and be done with it, experts warn that keeping your tech in the bedroom and using it right before bed can mess with your circadian rhythm and disrupt your sleep schedule.
Should you just use the alarm clock on your phone? Experts say no. This feature can also be useful “if you have to get up without disturbing your partner,” he noted. Winter also likes vibrating alarm clocks for those who tend to sleep through even the loudest noises. Khosla noted that she recommends vibrating clocks when her patients are hearing-impaired, for instance. Vibrating alarm clocks can come in handy for several different types of people.
Winter agreed that an alarm with a light that progressively gets brighter “can be very effective.” Vibration As we previously explained in our guide to sunrise clocks, this slow process helps you leave the sleep state and enter the waking state without disrupting your body’s circadian rhythm. According to Khosla, this can lead to something called sleep inertia, which is “that feeling of being ‘sleep drunk.’” She said that an alarm with a light feature - like a sunrise alarm - “gradually introduces light into the bedroom” and helps you “feel less foggy in the morning” since it allows you to wake up more deliberately. One of the best things you can do for your sleep cycle is avoid waking up immediately from a deep sleep. Ultimately, you should use “whatever works for you,” added Shelby Harris, PsyD, a licensed clinical psychologist who is board-certified in Behavioral Sleep Medicine (BSM). “The key is to think about what you hate and about what you are receptive to and then curate your choices accordingly,” Khosla explained. If you have trouble waking up in the morning, though, you might benefit from a traditional alarm clock to jolt you awake. Some alarms will borrow sounds from nature, while others will feature serene music like chimes.
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Those who are more easily roused might prefer an alarm that utilizes more soothing sounds and slowly gets louder instead of blasting at full volume immediately.
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We spoke to sleep specialists about the benefits of using an alarm clock, plus got their guidance on how to shop for one and rounded up their top alarm clock picks. However, alarm clocks serve the same purpose, and they don’t require you to keep your phone nearby while you sleep. Nowadays, many people use their phones as alarm clocks and need to keep the device close to their bed so they can turn the irksome sound off every morning. “There is data suggesting that the light from your phone can fragment your sleep even when it is off but laying right beside you,” explained Seema Khosla, MD, medical director at the North Dakota Center for Sleep. And when it comes to your nighttime routine, it may be better to put your phone away: Studies have shown that limiting your tech time before bed can help you sleep longer and better. Our electronic devices can be useful, but only when used in moderation. adults now own some sort of cellphone, up from 62 percent in October 2002. According to the Pew Research Center, 97 percent of all U.S. According to one survey from Common Sense Media, a nonprofit organization that researches the relationship between children and the digital world, the average amount of daily screen time for teens is 7 hours and 22 minutes, and this doesn’t even account for use during school or while doing homework. Nowadays, Americans are more dependent on their phones than ever before.
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