These days, it's very rare to see people without a smartphone in their hands. Because of widespread phone use, it can be difficult to determine if you've already become addicted to your device. But based on data from a survey by BOLDFISH, a tech-focused wellness company, if you leave your smartphone on your bed when it's time to turn in for the night, it could be a sign of tech addiction.
According to the survey, individuals who sleep next to their smartphone usually exhibit “worse tech addiction than those who go to bed without it.”
The "smartphone-centric" lifestyle
The BOLDFISH survey involved more than 1,000 people in their 20s and 30s. The results showed that about 80 percent of the participants take their phones to bed. They reported spending an average of 75 minutes scrolling away on their phones until they fall asleep.
Over 70 percent of the volunteers who take their phones to bed reported checking their devices at least every 15 minutes in a day. They used their smartphones more frequently than those who kept their phones away from their beds, and they had a tendency to live "smartphone-centric" lives.
About 51 percent of the smartphone-centric participants check social media at least every 15 minutes, spending a total of 3.5 hours a day on social media alone.
On the other hand, only 23 percent of the tech-free sleepers check social media, with a total of two hours every day.
Moreover, 53 percent of the survey-takers who sleep with their phones reported that they find it difficult to spend at least one hour without access to their phone. Only 25 percent of phone-free sleepers experienced the same problem. Those in the latter group didn't have any trouble being separated from their devices for at least several hours or even days at a time. (Related: Signs of smartphone addiction and tips for a “screen detox.”)
Lastly, about 31 percent of those who sleep with their phones reported that they can't spend even mere seconds without their smartphones.
Tech detox
Jason Kingdon, CEO of BOLDFISH, explained that users may be too dependent and attached on their phones because of social media.
Sleeping next to your phone can negatively affect your mental health. Several studies have found that excessive social media usage is linked to depression, along with other negative emotional consequences.
A separate study revealed that teenagers with a sense of tech-induced "fear of missing out" (FOMO) lose hours of sleep each night. According to the results, teens tend to stay up late just to stay updated with their friends' activities.
According to the survey, 72 percent of the participants have tried to limit their phone usage in the past. At least 47 percent are still working on minimizing their phone usage.
If you leave your phone on your bed before you turn in for the night, it might be time to do a digital detox.
Here are some tips for limiting your phone usage:
- Keep your bedroom a tech-free place by keeping the television, computer or laptop, and cell phone out.
- Set your phone to airplane mode every night.
- Set goals for when you can use your phone, such as after you study for at least two hours or after finishing your chores.
- To curb boredom, try tech-free activities like reading or going on a walk at the park.
- Turn off your phone during certain times of the day, like when you're driving to work or during meal times at home. Try not to give in easily to the impulse of checking your phone for social media notifications.
- Enjoy your time with friends and family and don't ignore each other by being glued to your phones.
Limit your phone usage by keeping your phone in a different room when its time for bed. Those hours you waste mindlessly scrolling on your screen are better spent getting the rest you need each night so you can wake up feeling refreshed every morning.
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