The average adult spends around 11 hours looking at a screen each day and checks their phone on average once every 10 minutes, so it’s safe to say that when it comes to winding down, a digital detox every so often may be the solution to give you time to reset and get your sleep back on track.
Why should I do a digital detox?
There are many reasons why a digital detox may be the right move for you.
If you’re struggling to get off to sleep at night, you’re not alone. Sleep is one of the most affected areas of our lives by technology and screens and the plethora of data at your fingertips can really keep you up at night.
Replying to emails or watching dramatic TV will keep your brain engaged, making it much more difficult to eventually relax. Our phones and laptops also emit a specific type of blue light, which our body associates with the sun and therefore with daytime. Not using devices before bed can allow for the proper functioning of your body’s natural daytime and nighttime rhythm, making it much easier to get a good night’s sleep.
A digital detox will also in many cases, highlight the importance of a wind-down routine before bed which can be improved by creating your ideal sleep environment. We know that part of creating this environment can also include finding a mattress that makes a good night’s sleep easier to achieve so, we’ve put together an easy guide to finding your perfect mattress here.
1. track your usage
A good place to start with a digital detox is to analyse and track your current usage, and it may surprise you to see just how much time you spend on your phone, laptop and other devices.
Once you know how much time you’re spending on your devices, it’s a good opportunity to set yourself realistic goals and targets. How much could you realistically cut down on your current usage?
2. set yourself boundaries
Many modern devices offer the great ability to apply restrictions on your devices and app usage. You can use this feature to accommodate for tech-free hours, we recommend no tech usage 90-minutes before your bedtime and 30 minutes after you make up in the morning.
It is very important to create your perfect sleep environment when attempting to improve your sleep patterns, one way could be to find your perfect mattress. We’ve designed an easy guide to find your perfect mattress here. Why not also make your bedroom a tech-free zone?
Purchasing an alarm clock can be a good idea, as then there is no need to bring you tech devices into your bedroom. This will enable you to associate your room only with sleep, as opposed to stressful work emails.
3. Delete the most time stealing apps from your phone
Now you know by tracking your usage how much time each app is taking up, you could either temporarily or permanently delete these apps from your device. You may find you’ll be more productive and can focus on the things that truly matter in your life, such as spending time with loved ones.
4. Declutter your notifications
With the average person in the UK having over 70 apps on their phone and only using around 40 of them, the useless notifications that clog up your phone seem never-ending. Having many unread notifications is detrimental to focus and stops us from being able to concentrate properly. So, do a digital declutter and look through your apps to see which ones you really need notifications from.
You can also use this method to take a break from your busy work life at the weekends or before bed, by muting your mail and communication apps you won’t be tempted to respond to matters that can be managed come Monday. We’ve also compiled a list of top sleep tips that you can practise before bed to help you wind down, you can find it here.
5. Recruit a friend and detox together
Like many things in life, it is always easier to tackle a challenge with a friend who’s also on board. Think of a friend, family member or maybe a housemate to join you on your digital detox, that way you can both keep track of one another’s usage, motivate each other and find different ways to occupy your time like exercising, cooking or catching up.
Many factors of a digital detox can be hugely beneficial to not only your sleep routine but also your productivity and stress levels. While we recommend a full digital detox for best results, following just some of the 5 top tips above can make a great impact.
A digital detox is one step towards getting a great night’s sleep, and because sleep is our passion we’ve also compiled a full 7 steps to getting a great night’s sleep, you can find it here.