Smart Tips to Overcome Smartphone Syndrome
By Khalidha Naushad
They assert that technology progress is making the world a better place. No one, however, recognises how it could harm you, your mental health, and your physical health. Even if people are aware of it, they choose to ignore it. Why? Because there is a serious ‘addiction’ problem. There are several instances throughout the world that highlight how addiction to technology has resulted in mental and physical issues.
Today, you will learn ‘how to’ and ‘how not to’ use your smartphones, to overcome the addiction that could lead to serious health problems.
Do not use mobile phones right after bed
According to an IDC research, over 80 per cent of smartphone users check their phones within 15 minutes of waking up every morning. It's intriguing, and some people claim that curling up on the couch and scrolling provides them serenity.
No, it's absolutely wrong, and they've been duped. According to Forbes, your brain switches from delta waves, which occurs during a deep sleep state, to theta waves, which occurs during a day dreamy state, when you first wake up in the morning. When you are awake but relaxed and not processing much information, your brain produces alpha waves.
Now, by grabbing your phone first thing and immediately diving into the online world, you force your body to skip the important theta and alpha stages and go straight from the delta stage to being wide awake and alert (also known as the beta state).
So, by doing this, you are putting yourself in a stressful situation. Scientific American reports that "the ideation that can take place during the theta state is often free flow and occurs without censorship or guilt." This makes theta state an ideal time to tap into your subconscious mind to visualise what you want and help your brain drive your actions forward towards achieving your vision.
Seeing or reading something negative first thing in the morning can trigger your stress response and put you on edge for the rest of the day, reads forbes.com. Similarly, if you see unanswered work emails, you may feel compelled to respond even while you’re still lying in bed. That's a problem because, as Julie Morgenstern, author of the book Never Check Email In the Morning, puts it, “Those requests and those interruptions and those unexpected surprises and those reminders and problems are endless … there is very little that cannot wait a minimum of 59 minutes.”
Do not sleep with your phone in bed
Just like how we scroll through our phones right after bed, we are also used to sleeping with our phones. We probably don’t even realise these habits are affecting our sleep and our brain’s health. What may seem like a harmless habit to you – jumping into bed and opening up your phone – can actually have a big impact on your overall health.
According to pulse.ng, this could prevent you from having a good sleep. LED screens, which includes cell phones, tablets, TVs and other gadgets, give off blue light; a type that studies have suggested to impede the production of the sleep-inducing hormone melatonin and disrupt our circadian rhythms.
It puts our health at risk due to emitted radiation. Generally, mobile phones emit radiation due to transmission signal around 900MHz. Owing to this, using or keeping cell phones close to the head for prolonged periods can lead to headaches, muscle pains, and other complicated health issues.
According to The Cleveland Clinic, this habit of yours will keep your mind psychologically engaged. Your mind can stay active and engaged long after you’ve scrolled through Instagram or responded to a few work emails. Going to bed and falling asleep should be a peaceful, happy and relaxing experience. Engaging with your phone too close to bedtime can negatively impact those feelings.
It is, therefore, advisable to shut down all electronics two hours before bedtime.
What can you do about it?
Timesnownews.com advises you on what you can do to avoid these habits,
- One thing you could do is to turn off mobile data or put your phone on a flight mode before you go to sleep to avoid being immediately confronted with new messages and notifications when you wake up.
- You could also avoid setting alarm on your smartphone, instead customise your 'wake-up call' using a classic alarm clock. This way, you’re less likely to check your phone first thing in the morning.
- Instead of starting your morning on the scroll, begin your day with some healthier habits such as - meditating, drinking a glass of warm water, exercising and prioritising your tasks.