Good Lifestyle

As much as I try to read every night before sleeping, I always find myself on my phone, tilting between Instagram, SMS and other various applications before officially calling it one night. And I know it's not the best habit to have. Previous studies have linked sleep deprivation to anxiety ,, heart disease , And Type 2 diabetes . Experts recommend that adults get Seven to nine o'clock to sleep one night. A new study now reveals that most Americans lose more than 200 hours of sleep per year.

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Americans lack hundreds of hours of sleep because of their phones.

A new Amerisleep The survey revealed that the Americans lose an average of 231 hours (about 10 full days!) Of sleep per year due to the end of the night. They questioned the sleep habits of 1,004 participants, the majority of which were generation Y (48%) and generation X (26%).

More than half of the respondents said they are ramping in bed at 10:59 p.m.; However, 44% admitted that they do not fall asleep before midnight or later. Twenty-eight percent stayed after 2 a.m. during a work evening because they were distracted by their phones. This scheme was the most frequent in the Zers generation.

In addition, generation Z participants reported the longest night scroll time (on average 58 minutes) compared to their peers.

The main key dishes of the investigation include:

• 86% of Americans go on their phone after going to bed.
• The average American scrolling for 38 minutes before sleeping.
• 89% of iPhone users use their phone in bed before falling asleep against 82% of Android users.
• Women are eight percent more likely to be parade to bedtime than men.

“The results show that the problem is not only a harmless distraction. April Mayer , a sleep expert in Amerisleep, says exclusively Best life .

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The parade at bedtime are the most likely to go to social networks, YouTube and Reddit being the most popular.

I will be the first to admit that I have a phone routine at bedtime. This consists in responding to unrelated texts, refresh my email, scroll through Instagram, check my dating applications and finally, define morning alarms from Bajillion. Sometimes I quickly pass these tasks. Other times, I blink my eyes and an hour has passed, just like that.

Amerisleep discovered that a 10 -bedroom parchment uses their phone for at least 90 minutes before falling asleep. So what are they doing?

• Social media scrolling: 65%
• Watch short videos / live flow: 44%
• Play games: 33%
• Read the news: 32%
• Textos: 32%
• Surf the web: 29%
• On email: 28%
• Online purchases: 25%

According to their results, these are the five main most used applications at bedtime:

• Youtube: 43%
• Reddit: 43%
• Instagram: 36%
• Facebook: 33%
• Tiktok: 33%

Researchers believe that these social media platforms are responsible for keeping "at least a third of Americans awake at night".

"Social media was a key engine of scrolling habits of generation Z, with 73% navigation or use of these platforms at bedtime, which is more than any other generation," according to the report. “YouTube and Tiktok were the main culprits, with 63% and 52% of the Z generation which used them before sleep, respectively. SMS was another current habit among generation Z, with 45% of friends or family before bed, the highest of any generation. ”

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Drinking to sleep also disrupts how Americans occur at work.

Although the end of the evening competition "may seem to be a harmless habit", it can have "worrying" effects on how you make at work, warns Mayer.

One out of bedtime scrolling said they fell asleep at work, while 25% of respondents said they had missed a meeting, a deadline or a quarter of work due to standing too late on their phone. In addition, 22% said their bad night -up phone habits cost them a career opportunity.

“These statistics illustrate that the end of evening screen time does not simply prevent rest; He actively undermines work performance and leads to the loss of important professional opportunities, ”adds Mayer.

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How to stop the scrolling sunset for good:

Breaking a habit is easier to say than to do; Only 16% of participants declared to remove an application (the most popular response being Tiktok) to improve their quality of sleep.

"To fight against the cycle of scrolling at bedtime, define a" phone curfew "closes at least 30 to 60 minutes before sleep is advised," suggests Mayer.

She recommends opting for "soothing" activities that "point out to the brain that it is time to relax". Some examples include reading, journalization, meditation and stretching.

You can also use your phone to your advantage. "Tools as do not bother, sleep development and the limitation of exposure to stimulating material before the bed can lead to a more relaxing sleep and greater focus the next day," concludes Mayer.

In addition, you can go to a traditional awakening so that you are not inclined to keep your phone nearby. Some people choose to load their devices in another room to eliminate temptation and get rid of the notification and distractions of blue light.