Sleepless nights? Expert Ryan Kerr explains five strategies to stop smartphones sabotaging your sleep

In today’s fast-paced digital age, smartphones have seamlessly woven into the fabric of our daily lives, offering unparalleled convenience and connectivity.

However, amidst the myriad of benefits they provide, smartphones also pose significant challenges to our sleep health.

The glow of screens, incessant notifications, and the temptation for late-night scrolling can all disrupt our natural sleep patterns.

Ryan Kerr says: “Managing smartphone distractions is essential for optimising sleep quality and overall well-being in today’s digital age.

“By implementing these five strategies, you can create a much stronger sleep environment that promotes deep, restorative rest.”

Here are Ryan’s top tips:

1 - Stick to the 7pm rule

The 7pm Rule is a powerful strategy to unwind from digital distractions and prepare for restful sleep.

By setting a strict cutoff time for smartphone usage and activating “Do Not Disturb” mode at 7pm, you create a buffer period before bedtime.

This intentional break from screen time allows your mind to unwind, reduces exposure to blue light (the type of light your phone emits that makes your brain think it’s daytime!) and fosters relaxation.

2 - Create a charging station away from your bedroom

One effective way to minimise smartphone disruptions is to create a dedicated charging station outside of your bedroom.

By placing your phone out of reach, you eliminate the temptation to use it during the night.

Whether it’s a drawer in the kitchen, a utility room, or a spare bedroom, having a designated charging spot helps set clear boundaries between technology and rest.

3 - Switch to grayscale mode

Grayscale mode removes the vibrant colours that attract and engage users, making content less visually stimulating.

By transitioning to grayscale, you reduce the instant gratification associated with colourful app designs and notifications.

Additionally, grayscale mode prompts a more mindful approach to phone usage, fostering intentional and focused interaction with your device. This visual shift not only supports better sleep hygiene by reducing blue light but also encourages a healthier relationship with technology.

4 - Customise and minimise notifications

Consider disabling non-essential notifications or utilising features like “Do Not Disturb” mode to create a tranquil sleep environment.

While certain notifications, such as those from essential health apps, may be necessary, selectively silencing other alerts can help ensure uninterrupted rest.

By prioritising sleep and minimising nighttime distractions, you create an optimal environment for deep and uninterrupted sleep cycles.

5 - Treat yourself to a traditional alarm clock

Unlike smartphones, which often tempt you to check notifications or social media when you wake up, a dedicated alarm clock serves a singular purpose: Waking you up on time.

By removing digital distractions from your bedside, you create a serene sleep environment conducive to restorative rest.

John Ryan By Design was founded on a passion for hand-made luxury mattresses.

To find out more, go to the John Ryan By Design website