It’s 10 p.m. After finishing up homework on your computer and scrolling for a bit on your phone, you’re ready to sleep. You climb into bed, shut your eyes and wait. And wait some more. After much tossing and turning, you check the clock: 11:30 p.m. Already? You sigh. Maybe you won’t be getting as much sleep as you thought.

We have been told time and time again that sleep is important; it is when our bodies repair themselves, rebuild muscle and process information and memories. This is especially important for the heightened mental and physical development that occurs during adolescence. As teenagers, it is suggested that we get between 8 and 10 hours of sleep. 

However, so many of us often find ourselves having trouble falling asleep or feeling groggy when waking up. But why? 

The reason may be right under our noses. Literally.

Research has shown that screen time usage is linked to disruptions in the circadian rhythm, or your internal clock that tells your body when to sleep and when to wake up. This is because your phone can interfere with the production of melatonin.

“[One of the problems] has to deal with Electromagnetic Force, or EMFs,” Lori Getz, cyber education consultant and Oak Park parent, said. “Some people are highly sensitive to [EMFs], while others are not affected by it at all. When you have high levels of EMFs close to your head, it suppresses melatonin, which is the hormone that helps you fall asleep and then stay asleep.”

You shouldn’t sleep with high levels of EMFs near your head. Your electronic devices, however, contain exactly that. Furthermore, their EMF levels don’t change if they are in airplane mode or even off.

Phones and other electronic devices also emit blue light, which suppresses melatonin production. This messes up your circadian rhythm and therefore your body’s natural ability to fall asleep and wake up. It also impacts rapid eye movement or REM sleep, your deepest sleep where most of your dreams occur. Blue light radiation can shorten the length of your REM sleep, reducing sleep quality and making you feel more tired when you wake up.

In addition, phones stimulate your brain with a plethora of new information to learn. Using your phone right before bedtime makes your brain more awake as it is excited by all the information. Since phones are also interactive, they stimulate the brain more than activities such as watching television or listening to music.

All of this information may make it seem really difficult to maximize your sleep, so how can you work on changing small elements of your life without it becoming overwhelming? Here are a few slight adjustments you can make that can make all the difference in your sleep quality: 

Initiating a nighttime routine

Night time routines can help to provide clarity and structure to your sleep. Implementing calming elements such as reading, meditation, yoga, listening to calming music or just talking to somebody can help slow down your mind and promote melatonin production.

“Some kids take their showers at night. During that whole nighttime routine, don’t have your device in the bathroom with you,” Getz said. “When you go to do [your nighttime routine], be done with [your phone] for the night.”

Limit your overall screen time

Although your phone is a harmful distraction, so are other electronics, such as computers and watches. With things like school, homework and outside activities, it may seem impossible to limit the time you spend on your devices. However, there are ways to do this. Apple devices allow the implication of screen time limits, which block phone usage after a certain amount of time has been reached on your device or a specific app. You might like to think you are immune but in all reality, nobody can resist getting sucked into their social media feed or binge watching their favorite series, which is why these screen time limits can be so helpful.

“[Another problem] is you never get off your device when you say you’re going to get off your device. It will always be ‘one more comment, one more episode, one more game’ . . . and now you end up going to bed way later than planned. Oftentimes, what happens then is you fall asleep with phones on your face,” Getz said.

While all of these suggestions may seem excessive and even overwhelming, it is crucial to keep in mind that habits are not developed overnight. 

“We have to be cognizant of the fact that we are not going to be perfect. The more we can build healthy habits and build routines, the better off we’re going to be. If every once in a while it doesn’t happen, it’s not the end of the world,” Getz said.

Never use your phone while in bed

Your bed is a place meant only for sleep, so using your phone there can confuse the brain and cause it to associate your bed with being awake and active. This may seem hard, but establishing good phone usage habits early on can make it easier to limit screen time in the long run. Find another comfortable place to spend time on your electronic devices, such as a couch or bean bag. 

Stop using electronic devices at least one hour before bedtime

As previously mentioned, being on your phone right before bedtime can stimulate your brain and make it difficult to fall asleep. Turning off all screens an hour before going to bed allows time for your brain to calm down and relax in preparation for sleep.

“We do not take cell phones to bed with us,” Getz said. “When we go to bed, the devices are nowhere near us. We keep them far away and we don’t look at them before falling asleep … I’m probably off my device for a good two to three hours before I go to bed.”

Constantly maintaining good habits can be difficult but even just doing a small part of a routine is helpful.

“If you can’t get an hour without your device, get ten minutes. I think sometimes teenagers get to this place where they just give up in trying to create a good habit. It doesn’t have to be an all or nothing situation. But when we have the chance, we should take it.”

Keep electronics outside of your room while sleeping

Just having devices in your room while sleeping can negatively impact your sleep because of the blue light waves they produce. Try charging all your electronic devices in a separate room to minimize the harm caused by blue light radiation.

In addition, if you find yourself to be someone who relies on their phone as an alarm clock, music or any other function, there are substitutes that serve the same purpose while still limiting the amount of EMFs affecting your sleep.

“I get that [your phone] is the most convenient: you like the ringtones, you like the sounds, all that stuff,” Getz said. “However, EchoDots are $25, are fantastic and they give you everything you need. They just can’t be right next to your head; they have to be across the room since they do have the same energy issue. But, you don’t look at the EchoDot; the problem of ‘one more one more one more’ goes away because it’s not as exciting.”

Electronic devices affect the quality of your sleep more than you think they might, so it is important to implement small changes to reduce their effects on the brain and hopefully result in a more proper night’s sleep.