A new study conducted by Amazon Kindle has taken a closer look at the sleeping habits of the French. As expected, the findings are not encouraging. Our almost constant overexposure to digital notifications drastically affects our stress levels and the quality of our sleep. Before going to bed, it is more important than ever to turn off notifications and avoid screens, Kindle experts assure in a press release.
It must be said that while a digital detox is often complicated to implement, we have become veritable automatons. The French check their smartphones or tablets up to 50 times per hour in search of new notifications. This compulsive behavior affects 87% of those surveyed, even though they haven't received an alert.
What is the ideal time to go to bed?
The culprit in this state of permanent hypervigilance is the dopamine secreted by our smartphone notifications. “When we hear a notification sound or feel our phone vibrate, our brain interprets it as something that requires our immediate attention,” explains neuroscientist Dr. Mark Williams. In anticipation of this hormonal shot, our brain compulsively drives us to check our phone, over and over again, like trained lab mice.
The solution isn't complicated to implement, but it does require a good dose of self-discipline. Before even hoping to drift off to sleep, it is advisable to turn off notifications no later than 10:09 p.m., one hour before the average bedtime in France, to allow your mind to naturally prepare for sleep. During this time, you are free to do 1001 other activities that do not require a screen, or to rely on your e-ink reader. This recommendation is based on established neurological principles: exposure to blue light and cognitive stimulation from screens are known to disrupt melatonin production. Other tips are also provided to improve our sleep after a busy day.
- Limit the presence of connected devices in the bedroom
- Avoid caffeine, nicotine, and alcohol before sleeping
- Practice handwriting to clear the day's thoughts
- Prefer reading on a non-connected device to promote relaxation
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