We all tell ourselves "I'm different", "It doesn't affect me", "Nah but I have Night Shift turned on" or whatever other excuse we find to justify the evening scroll. But here's what's actually happening.
Content stimulates our brain. Whether it's a funny video, a stressful email, or a heated comment section, each of these triggers a small but significant emotional response that keeps our nervous system alert. On top of that, the blue light emitted by our screens suppresses melatonin, the hormone that signals to our body that it's time to rest. So the more we scroll, the more we're telling our brain to stay awake. Both the content and the light are working against us, reducing time spent in slow-wave (deep) sleep and REM sleep, two stages vital for cognitive function.
The effects of poor sleep on focus and productivity
Poor sleep affects our concentration, mood, decision-making, and our ability to resist distraction the next day. Bad sleep leads to less focus, which leads to more distraction, which leads to more phone use at night, which leads to worse sleep. It's a vicious cycle that feeds itself.
How to stop using screens before bed
Your first line of defense is to block distractions at night. In Studious, you can schedule a nightly wind-down event that automatically locks your most distracting apps (short-form content and streaming services for example). This doesn't prevent you from using these apps, but it adds a layer of friction that protects your attention from notifications and the impulse to check your device. You can even put your phone outside of the bedroom if you have a separate alarm.
Now you need to fill the space left by your device. My favorite is reading. It still stimulates our brain, but far less than screens. Put a book on your nightstand, or even on your pillow to make this habit irresistible.
One last mindset shift
Finally, a thought from Dr. Cheri Mah: think of sleep as the beginning of your day instead of the end. By creating a healthy bedtime routine free from distractions and bright screens, you're stacking the odds in your favor for a restorative night's sleep and a productive day.
Florent, from the Studious team
