As our research reveals we’re a nation of phone addicts, we’re encouraging you to switch off to switch on this World Sleep Day

According to our research, we’re a nation of phone addicts! More than half of us (51%) say using our phone is the last thing we do before bed and we’re spending an average of more than 47 minutes a night scrolling. And with one in three (34%) Brits saying they sleep worse after using their phone in bed, it begs the question – why do we do it? Globally, our stress levels are running high. Partly because, after the pandemic, our always-on mode never really switched off. We never switched off all the apps that keep us constantly connected with the world, with work, with friends, followers and strangers. And now, all that stress is spilling over into our sleep. So we challenge you two make 3 changes for 10 days:


How stress affects your sleep, and vice versa

Stress from an overload of activities or information comes back to haunt you the moment you close your eyes and try to go to sleep. And this is where the cycle begins. Because while stress has a negative effect on your sleep, sleep loss causes your body's stress response-system to release stress hormones like cortisol, which then again have a negative impact on sleep. You see how this hamster wheel works against you, right?

Why your phone is to blame.

While admittedly, your phone is not the only cause of your stress, it is a good place to begin. Setting some boundaries around your phone time, will help you limit the amount of information your brain has to process in a day (or at night). Additionally, the blue light from your phone screen tricks your brain into thinking you're in the middle of the day. This makes your brain suppress the production of melatonin – the hormone that signals sleep.

Good news: small tweaks to your routine can have a big impact on your sleep

It all boils down to boundaries. Limit your phone time before bed so that you have enough time to switch off. Take two moments a day to be phone-free and preferably alone, so that you have time to process the thoughts that keep you up. Spend this time meditating, journaling, taking a walk, playing with your fur-babies, taking a warm bath, painting or doing exercise.

Join us

Do you accept the “Switch off to switch on” challenge?

What the experts say:

“For those struggling to sleep, I would strongly recommend keeping their bedrooms free of screens and instead picking up a book or meditating for a few moments of calm before sleep and using an alarm clock instead to start the day.”

Theresa Schnorbach, Sleep Scientist at Emma – The Sleep Company