How excessive use of a phone affects your sleep

Rigomo Team

Sun, 05 Oct 2025

Do you end up perpetually texting, sending emails, downloading new applications, and enjoying games? Reckoning on what proportion of time and energy you place into those things, you are dragged to a situation of excessive telephone use. Overuse of your telephone will cause reduced quality of social relationships and a lack of productivity at work

What can you do?

Monitor your telephone use.

Following your telephone use like adding up what number of times per hour you check your phone will increase your awareness concerning phone usage. If you're aware of the extent of your usage you'll be able to begin to concentrate more on goals and potential solutions to problems.

Offer yourself rewards for less time spent on your phone. This idea is termed positive self-reinforcement and it's utilized in medical care to show personal positive behaviors.

Retiring from the day. It’s the time, after a hectic daily routine for several of us: Hop into the pajamas, flip the lights off, crawl into bed, then reach for the telephone. We then feel guilty about it. But sometimes you are always anxious about it that you may have received an important email or missed an exciting Facebook post. It becomes more and more difficult for you to relax and sleep.

Various studies have found that using your phone just before bed is harmful to your overall health, thus let's break it down and see why.

The blue light emitted by your telephone screen restrains the hormonal balance, the hormone that controls your sleep-wake cycle. This makes it even tougher to doze off and rouse the consequent day. The biological time looks to be particularly sensitive to blue light.  

It is therefore recommended to stop using electronic devices at least 1 hour before hitting the bed.