Aside from a jackhammer digging into concrete, no device threatens a good night’s sleep more than your smartphone. But unlike a jackhammer, almost everyone has a phone at their bedside. One study of phone use and sleep found that nearly 70 percent of participants used their device in bed at night. That shouldn’t come as a surprise—we spend our days tethered to our devices—but the effects of that phone use might.
Bedtime smartphone use interrupts your sleep cycle in a few key ways. First, the blue light emitted from the screen suppresses melatonin (the primary hormone that controls your sleep cycle), which can prevent you from achieving restful REM sleep. Additionally, the tiny hits of dopamine you get from scrolling social media prevent the brain from fully winding down, further affecting the quality of your rest. And when your sleep cycle gets out of whack, it can have wide ranging negative effects, including on seemingly unrelated things like your metabolism.
One way to cut down on your bedtime phone use and improve your sleep: Get an alarm clock. That way, you can wake up on time without keeping your phone by your bed (and avoid the temptation to scroll before you sleep). It’s time to take the phone out of your sleep routine, and we have a few alarm clock recommendations to get you started.
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Newgate Cyborg Alarm Clock
With its simple design and enhanced features, the Cyborg is a great addition to any bedroom. This silver-and-black clock has an LED screen (with a useful night mode setting) that shows the time and temperature.
[$35; burkedecor.com]
Get it
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Hatch Restore
The Hatch Restore is designed to wake you up and help you fall asleep. Equipped with an intuitive light display and a sound machine function to gently wake you up, the clock can be programmed to fit your own sleep routine and adapt to your schedule. Each one also comes with a free trial of Hatch Premium, which gives you access to exclusive content like guided meditations and soundscapes—all developed to ensure a good night’s rest.
[$130; hatch.co]
Get it
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PureGuardian Ultrasonic Essential Oil Diffuser and Clock
The PureGuardian is a part clock, part essential oil diffuser that makes winding down easy. Set the timer for anywhere from 30 to 180 minutes, and the diffuser will release a soothing mist at bedtime that …….