Experts suggest using a regular alarm clock instead of your phone to improve sleep quality. Getty Images
In today's world, phones have become our all-in-one devices, replacing everything from calculators to maps. But when it comes to waking up refreshed, your phone might not be the best choice as an alarm clock.
Dr. Shalini Paruthi, a sleep expert, suggests keeping your phone out of the bedroom to reduce distractions and the temptation to scroll through it at night. "Keeping the phone in another room will likely decrease the opportunity for distraction from sleep, and also decrease opportunity for sleep procrastination," she explained. The convenience of having your phone next to you might encourage late-night scrolling and make it too easy to hit the snooze button in the morning.
Many people set their alarms earlier than necessary, only to repeatedly press snooze, trying to steal a few more minutes of sleep. But experts warn that this habit may not be as beneficial as it seems. "Ideally, a person has gotten enough sleep that by the time the alarm rings, they are well rested and actually ready to get up," Dr. Paruthi said. Hitting snooze once may help ease into waking up, but hitting it more than once disrupts your sleep cycle.
Dr. Brandon Peters-Mathews, a neurologist, explains that the most important part of sleep is REM (Rapid Eye Movement), a phase that helps with memory and creativity. Fragmenting this sleep can interfere with brain function. Instead of hitting snooze, experts recommend allowing yourself to sleep deeply until you need to wake up.
Dr. Joseph Dzierzewski from the National Sleep Foundation added that while an extra 5 to 10 minutes of sleep may seem appealing, it doesn’t significantly improve rest. He advises that when you wake up feeling unrefreshed, it's best to get out of bed and start the day with intention, setting yourself up for better sleep that night.
The benefits of using an old-fashioned alarm clock instead of your phone include fewer distractions. Alarm clocks come with various features, such as vibrations, lights, or even puzzles, that can help you wake up and get moving. Phones, on the other hand, often encourage checking social media or emails first thing in the morning, which isn't the best way to start the day.
Another advantage of using an alarm clock is that it encourages better sleep habits. "Ideally, a bedtime routine includes winding down, relaxing, and helping the brain transition from a 'go-go-go' state to a more calm, ready-to-fall-asleep state," Dr. Paruthi said. Phones are often the culprit when it comes to procrastinating sleep by encouraging us to check notifications, which can make falling asleep harder.
Having a phone close by increases curiosity, often prompting us to check it before falling asleep. Dr. Dzierzewski points out that this curiosity can interfere with both falling asleep and staying asleep. If your phone is out of reach, you're less likely to be tempted.
To improve sleep quality and wake up feeling more energized, the National Sleep Foundation recommends a few simple steps. Ensure you get 7 to 9 hours of sleep per night, avoid heavy meals or caffeine before bed, and establish a consistent bedtime routine. If you're still waking up tired despite these efforts, it may be time to consult with a sleep physician to check for conditions like sleep apnea or insomnia.
