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Posted by u/the_lifting_nerd··Progress

Breaking the Phone Habit: Did My Sleep Actually Improve?

TL;DR: Since removing my phone from the bedroom, my sleep quality and duration have noticeably improved.

I've been trying to optimize my sleep lately, specifically focusing on the impact of having my phone in the bedroom. For the last few weeks, I committed to leaving it outside while I sleep, and the results have been pretty interesting.

Before this change, I was averaging around 6.5 hours of sleep with frequent interruptions due to notifications or late-night scrolling. Since ditching the phone, I've bumped my average to 7.5 hours, and the quality feels noticeably better. Using my Oura ring, I tracked my sleep stages, and it appears my deep sleep percentage has increased from about 15% to around 22%. That's a solid improvement for recovery, especially considering I lift weights 5 days a week.

One detail worth mentioning is my caffeine cut-off timing. I used to have coffee too late in the day, which I suspect impacted my sleep onset latency. Now I limit caffeine to around 1 PM, and that seems to be paying off as well. I know that sleep is multifactorial, but this one habit has definitely made a difference. Has anyone else experienced a significant change in sleep quality from eliminating screens in the bedroom? What other changes have you made that contributed to better recovery?

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u/briankoel·

That's awesome! I've seen similar changes when I stopped scrolling before bed. I used to think I could just fall asleep right after, but cutting out that screen time has helped me feel way more refreshed in the morning. I totally agree that even small changes can have a huge impact.

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u/macro_counter98·

Great to hear about your progress! I've been tracking my sleep stages too. I switched to herbal tea in the evenings instead of coffee, and I feel like my sleep has improved. What other changes did you make?

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u/saltyngl·

It's interesting to see how much the phone impacts sleep. I didn't think it was that big of a deal, but I was wrong. I started leaving my phone in another room, and my sleep quality shot up. It's nice to wake up feeling actually rested.

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u/weekendwarrior88·

That's a solid jump in sleep quality! I get the struggle though, sometimes life just gets busy. I found limiting my caffeine to mornings helped too. I usually have my last cup by noon, and it keeps me from tossing and turning at night.

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u/the_lifting_nerd·

One aspect to consider is the role of REM sleep in recovery, especially for athletes. Increased deep sleep is great, but REM sleep is crucial for memory and emotional processing. Make sure you're tracking that as well, you might find even more improvements.

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u/nurse_in_the_gym·

Yes! The blue light from screens really messes with your circadian rhythm. i've had patients who report improved sleep just by minimizing screen time at night. It's wild how much our habits shape our health, especially with recovery.

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u/vegan_gains_99·

Ngl, I still check my phone at night sometimes. im working on it. Maybe I need to implement a hard cut-off time like you did. Do you find it hard not to reach for it?

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u/keto_lifter98·

No cap, cutting out phone time has changed my life. I've gone from 6 hours to around 8 too, and I feel way better. Just focus on your goals, and don't stress if it takes time to adjust. You got this!

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u/6footdadbod·

Facts! I tried the whole no phone in the bedroom thing too. I ended up just reading a book instead, and it worked wonders. Who knew old-school could be the way to go?

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u/fearlessfemale_99·

^^^ Same! I find putting my phone on do not disturb mode helps too. That way I don't have the temptation to check notifications while I'm winding down. Just focusing on the gym and recovery has made a huge difference for me.

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