Digital Detox: Things you should not do in bed

Digital devices, such as smartphones, laptops or tablets, increase the pressure to always be available and therefore the constant stress level also increases. With a Digital Detox, you can reduce your stress – especially in the bedroom, this is the key to more peace and relaxation. Although it is always tempting to read the news, answer emails and scroll through social media even in bed, it is worth taking a break from the digital channels. Find out here which tips you can use to implement the Digital Detox in the bedroom.

1. Digital Detox - against the "fear of missing out”
2. Social Media & Smartphones
3. Television
4. E-Mails and messages
5. Work
6. Conclusion

Digital Detox - against the "fear of missing out”

One reason why we constantly stare at our screen is the fear of missing out (FOMO). We are so used to the ringing or vibrating of our smartphone that we reach for our digital device even when nothing is happening. With the feeling that we have to be permanently available, we put ourselves under pressure and create unnecessary stress. Especially in the evening in bed, when it is actually time to relax, excessive use of digital devices, such as smartphones, laptops or TVs, can cause us to not sleep well and be tired the next morning. A Digital Detox, i. e. giving up all digital devices, can help against this. Especially at the beginning, it requires some self-discipline to keep your hands off the smartphone. But after a while you will realise that you are not missing out at all if you declare the bedroom a digital-free zone. We have some tips for you on which things do not belong in bed and how to avoid them.

Social media & smartphones

Just browsing social media quickly before going to bed... Especially if you have your mobile phone or tablet next to your bed, you can testify to how often you reach for your digital device to go online one last time and write a message on WhatsApp or scroll through Instagram and other apps. A few minutes then quickly become twenty, thirty and more. However, this is not good for the sleep hygiene. The bright glow of the screens confuses the body's internal clock and disturbs the release of the sleep hormone melatonin. This makes it harder for you to fall asleep. For a restful and healthy sleep, we therefore advise you to start your Digital Detox with your smartphone. It is best to leave the device in another room in the evening instead of putting it on the bedside table next to the bed. Or you can set a fixed time from which you no longer use your smartphone and then turn it off immediately. This reduces the desire to reach for the device before going to sleep.

Television

Just one more episode! We all know it: your favourite series is so exciting that you want to watch just one more episode before you really go to sleep. The next morning we struggle to get out of bed, tired and sleepy, wishing we had perhaps not watched that one episode. The Digital Detox therefore also applies to the TV! Many people use the TV as a sleep assistant, but the effect of the light from the TV is the same as that of the smartphone. Melatonin production is disrupted, making it harder to fall asleep and the time until the alarm clock rings becomes shorter and shorter. It is therefore generally recommended not to set up the TV in the bedroom. However, if you are not at all comfortable with this idea, you should at least switch on the night mode on your TV. If the night mode is switched on, colours are displayed more yellowish. This means that melatonin production is less affected and you can fall asleep soon.

E-Mails and messages

On the one hand, it is great to always be up-to-date. But especially in the evening, reading the news on the tablet or answering emails on the laptop eats up a lot of time that we should better invest in relaxing sleep rituals. Instead of picking up your smartphone, laptop or tablet every now and then, try to consciously take time once or twice a day to check your e-mails, news or social networks. That way you do not have to worry about missing anything important. In addition, you can easily tell your friends or family that they can reach you by phone in urgent cases. Especially in the evening, you should set yourself a fixed time window in which you can check important news and social media one last time before the Digital Detox begins. After that, it is time for you. Read a book, go for a walk, take a relaxing bath or cuddle with your pet - everything is allowed that lets you relax and works without a screen.

Work

Work definitely does not belong in bed! The bedroom should be a place of relaxation. That is why work has no place there. Of course, it sounds great to simply grab your laptop from the comfort of your bed in the morning and get to work without having to get up. However, that way the daily work routine begins even before you are really ready for it. As a result, there is a loss of boundaries regarding work, which in turn can have a negative impact on your well-being and mental state. The more you spend time working in the bedroom or in bed, the less the brain associates this place with relaxation and sleep. This can cause problems falling asleep or even sleep disorders. If possible, you should strictly separate your working area from your sleeping area so that you can work more productively on the one hand and get a good night's sleep on the other.

Conclusion

Constant availability puts us under pressure and too much use of digital media in the bedroom can disrupt our ability to relax. But: even small changes can help you enjoy more peace again. Consciously take a few hours a day to answer messages or e-mails on your digital devices. Then you do not have to worry about missing anything in the evening when you switch off those devices or put them aside. A complete Digital Detox day, i.e. a whole day without smartphones and the like, also does wonders for your mental relaxation. Try it out at the weekend or on holiday! Your sleep quality and general well-being will thank you.