Your Smartphone… and Its Impact on Your Sleep and Mood

 

Your Smartphone

Every morning, we open our eyes and reach for our phone.

Every evening, we place it beside our pillow.

The smartphone has become closer to us than anything else.

But the question is: at what cost?

Does having the phone by our side all the time come without consequences?

And does our relationship with our smartphone really affect sleep, mood, and mental health?

e scientific answer: yes, and profoundly.

How Do Smartphones Affect Sleep Quality?

1. Blue light disrupts the biological clock

Phone and computer screens emit blue light that suppresses the production of melatonin, the hormone responsible for sleep.

The result: difficulty falling asleep, fragmented sleep, or chronic insomnia.

2. The brain stays on high alert

Reading news, replying to messages, watching videos… all of these keep the brain active, tense, as if in a “state of emergency,” instead of preparing for relaxation.

3. Nighttime notifications interrupt sleep

The sound of notifications or even the light from the screen can wake you up or interrupt deep sleep cycles, causing fatigue in the morning.

How Does This Affect Mood?

1. Constant exposure to content

We consume thousands of images, news items, and comments every day. This leads to:

• Stress and anxiety from negative news

• Jealousy or frustration from seeing “perfect” lives

• Confusion due to conflicting information

2. Social comparison

You see people traveling, succeeding, and appearing happy all the time… and you compare your life to theirs, feeling like what you have is “not enough,” even if it is more than enough.

3. Silent addiction

Every notification, like, and comment releases dopamine in the brain—the same chemical linked to reward and addiction.

We return to the phone repeatedly, just to feel something!

Signs you may have crossed the limit:

• Difficulty sleeping or waking up exhausted

• Mood swings or sudden anger

• Poor concentration or mental distraction

• Headaches or fatigue for no clear reason

• Feeling empty despite being constantly busy

Simple… Yet Effective Solutions

1. One hour screen-free before bed

Make the last hour of your day phone-free. Read a book, listen to calming music, or practice meditation.

2. Bedroom = sleep only

Don’t take your phone to bed. Reserve the bed for sleep only, so your brain associates it with rest, not scrolling.

3. Turn off notifications

Disable unnecessary alerts, or switch your phone to “night mode” after 9 PM.

4. Use screen time tracking apps

Apps like Digital Wellbeing or Screen Time help you see how much time you spend on your phone and which apps consume most of it.

5. Take breaks during the day

Every two hours, take 10 minutes away from the screen. Wash your face, take a short walk, or just close your eyes.

Mental Health Needs “Distance”

Sometimes the closest step to mental peace is a step back… away from the screen.

When we step away, we hear ourselves more clearly. We notice the world around us. We breathe deeply.

The phone is a useful tool, yes—but we decide whether to use it… or let it use us.

In Our Culture: Nighttime Is for Rest, Not Noise

Our ancestors slept early, woke up energized, and never knew nighttime stress or sleep disturbances.

Today, we spend the night staring at screens that slowly steal our lives.

Let’s reclaim habits of calm, serenity, and proper sleep.

Final Reflection

Mental health begins with bodily rest.

Good sleep means a better day, improved mood, and higher focus.

Let’s treat ourselves gently.

Let’s close our phones and open the door to rest.

Life is not measured by the number of notifications… but by the peace within us.