It’s a dilemma many people face every night before going to bed, and usually, the phone wins over the book... But why? And what would have happened if we had made the opposite choice?

Reading Option

This option, I think, is really underrated. During the week when my phone was in the living room instead of in my hands past midnight, I read. Four books, to be exact, whereas I usually finish one book in a month because I "never have time."

Here’s what I read: a romance (Falling Like Leaves by Misty Wilson), a classic (1984 by George Orwell), a biography (Frida Kahlo, NON à la fatalité by Elsa Solal), and I reread one of my favorite books (The Bell Jar by Sylvia Plath).

The impact was that I fell asleep much faster, didn’t even need my melatonin anymore, and after a massive art block, I started drawing again from my imagination.

With all this, I realized that reading a book is much better than scrolling on Instagram and watching other people’s lives instead of living my own.

Reading develops imagination and can help with spelling. With a book, you can enter someone’s universe, maybe written years ago.

In short, reading before bed is much more optimal for your sleep. You’ll fall asleep faster, earlier, and your sleep quality will be better!

But now it’s time to talk about the other option: easier, sure, but much less healthy.

Image Credit: Yaroslav Shuraev from Pexels

Take the Quiz: What’s Your Perfect Skincare Product for the 'Clean Girl' Look?

Take this quiz to discover the perfect skincare product for your “clean girl” routine!

What Staring at the Screen Does to Your Body

It fills a void, destroys your concentration and sleep, takes time away from your passions, etc. And before bed, it’s even worse for your health and your eyes!

Having a screen before sleep tricks your brain into thinking it’s still daytime. You’re stimulated by all the videos you see, and your brain misses its rest period.

I read an article (below) to better understand this mechanism and all the consequences it has on our day, fatigue, stress, etc. And it’s just mind-blowing!

"Dr Vora highlights that nighttime phone use may seem calming, but actually confuses the brain. The blue light emitted by phones signals to the brain that it is still daytime, disrupting the natural sleep cycle. As a result, melatonin production decreases, making it harder to fall asleep quickly and deeply."

- Article by Ruchika Pareek from Oneindia

Yet, despite all the articles and warnings you can read or hear, it’s next to this device that we fall asleep. Why?

Why Do We Choose Dopamine?

I believe that more than half of teenagers spend over 4 hours a day on their phones: TikTok, Instagram, Pinterest, Snapchat, etc. But the real question is: what happens in our brains that makes this device take such a big place in our lives?

Well, when we receive a notification, dopamine is released. Let me explain: dopamine is linked to pleasure, a quick, untouchable happiness that disappears instantly as soon as you turn off your screen.

Moreover, social media is literally designed to keep us engaged. Bright notification colors, likes appearing one by one, infinite scrolling… everything is designed to hold your attention as long as possible. Each interaction creates the illusion that something important is happening, while in reality, your brain is just trapped in a system of instant rewards.

And this screen becomes what we turn to when we feel sad, lonely, or stressed. Instead of drawing, writing, or painting, we choose the easy route.

But how can we break this vicious cycle?

Image Credit: mikoto.raw Photographer from Pexels

My Personal Advice

Personally, what I did was: before going to sleep, I left my phone, computer, tablet, and even my Switch charging in the living room or in my parents’ room to make sure I wouldn’t use them. Or, if my alarm was on my phone, I set a one-hour block (from the time I went to bed to the time I woke up). That way, I had my alarm and got restorative sleep!

But doing this at midnight won’t help, because did you know that the most important hours for your sleep are before midnight?

In short, there are plenty of ways to regain a normal sleep rhythm and reduce screen addiction! It’s up to you to take this great initiative!

Image Credit: Ayobami Adepoju from Pexels

So, after reading this article, will you think twice before picking up your phone before bed?