Screen Time & Sleep Hygiene

Written by Lynette Shaw, APC, NCC

I know we’re all probably well-versed in facts regarding sleep hygiene and phone use. However, something I have recently been experimenting with is avoiding my phone for the first 30-60 minutes of each day. I call it the “Hour of Silence”. Sometimes, this means getting up a little earlier. Within the first few days of trying this, I had to physically stop myself from checking my phone in the morning out of habit. It's easy to scroll on social media to “thaw” yourself from sleep. However, after trying this new lifestyle, I did notice some immediate changes.

The first thing I noticed is how much slower my mornings moved. The silence allowed me to reflect and complete so many more tasks. I now check my email from my laptop instead of my phone, so I'm not tempted to reply to texts or DMs (first thing in the morning). This also creates a physical boundary between my sleeping space and workspace; your body responds to these boundaries. It seems that once you find ways to adjust, it becomes easier to not use your phone. Suddenly you're saying, “Wow, I've been up for 2 hours, and I haven't touched my phone yet!”. 

Journaling is a great alternative to checking your phone first thing in the morning!

I would often have friends call me first thing in the morning, and after not answering, I would let them know I was trying out this new “hour of silence” thing. An hour dedicated to me waking up early, and easing into the day. This way, they did not feel ignored. I also began doing the same thing at night. I now have a cutoff time for phone calls and text messages. In the past, friends would call me at 11pm to let off frustration built up from their day, and the people-pleaser in me wanted to listen. The tired human in me wanted to sleep. In order for me to do my job adequately, and also be the best version of myself, I need sleep. As soon as I get in bed, replying to phone calls and texts is not permitted. Creating these kinds of boundaries lets me be a more attentive friend when I have the capacity to do so. This rule also allows me to be consistent in my sleep schedule. 

In our current world, phones allow everyone to have access to us 24/7. This has blurred lines and boundaries regarding productivity and protection of energy. However, installing boundaries has been helpful in keeping these spaces intact.

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