Many people endlessly scroll through social media while lying in bed waiting for sleep to come. How can you break that habit and get better sleep? Baltimore psychiatrist Christina Lee, MD, spoke with SELF about tips to reduce phone usage and at night.
Phones are extremely addictive, explained Dr. Lee, who is also the regional medical director for mental health at Kaiser Permanente. Studies have shown that staring at screens before bed suppresses melatonin and can sabotage your sleep. On the flip side, limiting how much you use your phone at night can dramatically improve the quality of your rest, along with your mood, she said.
Dr. Lee shared a simple trick to make your phone less tempting at night: Wrap a hair tie or rubber band around your phone. It acts as a physical barrier between your finger and the screen. A rubber band or scrunchie will make your phone less appealing, and it’ll also stop you from automatically scrolling without even thinking about what you’re doing, Dr. Lee explained.
Dr. Lee also suggested setting specific rules around when or how you can use your phones. Set a goal to stay off your phone between 8 p.m. and 10 p.m. or challenge your friends to see who can stay off their phone the longest after dinner.
Read more mental health tips from Dr. Lee and other award-winning psychiatrists at Mid-Atlantic Kaiser Permanente Psychiatry Department.