Picture this: you’re sitting at your desk, halfway through a task, when your smartphone buzzes. It’s just another notification – maybe a message, an email, or an app reminding you to drink water (because hydration is key, right?). Before you know it, you’ve checked your phone, then scrolled for a moment… then another. Sound familiar? Well, you’re not alone. According to new research from Amazon Kindle, Aussies are checking their devices for notifications up to 50 times an hour. That’s nearly once a minute! And it’s wreaking havoc on our ability to unwind, with a whopping 86% of us feeling stressed by bedtime. If you’re wondering why you struggle to switch off at night, this might just be the answer. Just in time for International Unplugged Day.
Notification overload
In the digital age, we’re constantly bombarded with notifications. Smartphones, smartwatches, tablets, laptops – you name it, they’re all competing for our attention. Over half (56%) of Aussies admit they feel frequently distracted by these little pings and vibrations. Neuroscientist Dr Mark Williams explains that every time we hear or see a notification, our brain goes into high alert mode. “Each time our attention is diverted by a notification, it takes 60-90 seconds to refocus,” he says. So, if you’ve ever felt like your productivity is slipping away, you can probably blame your phone.
The Struggle to Unwind
With so much digital noise, it’s no wonder 33% of Australians struggle to relax in the evenings. Many try to unwind by watching TV (77%), listening to music (41%), or reading a book (30%). But, let’s be honest, even then, we’re often still checking our devices. In fact, nearly a quarter (25%) of Aussies keep checking their phones until the minute they go to sleep. No wonder we’re waking up exhausted.
The magic hour – 9:42 PM
So, what’s the solution? According to Dr Williams, the key to better sleep is setting a notification curfew. He recommends switching off notifications at 9.42 PM – exactly one hour before the average Aussie bedtime of 10.42 PM. This gives our brains time to relax and reset before sleep.
If you’re guilty of scrolling in bed, it might be time for a digital detox. “Notifications can trigger a dopamine release, making them addictive,” Dr Williams warns. That’s why it’s so hard to resist the urge to check your phone, even when you know you shouldn’t.
How to break the habit
Dr Williams shares his top tips for disconnecting and improving sleep:
- Put your phone on sleep mode (or better yet, leave it in another room!) at least an hour before bed.
- Keep devices out of the bedroom. If you use your phone as an alarm, consider getting an actual alarm clock.
- Avoid caffeine, nicotine, and alcohol before bed, as they can interfere with sleep quality.
- Try journaling or reading a book instead of scrolling. Writing down your thoughts can help declutter your mind.
- Opt for a Kindle instead of a phone or tablet. It’s notification-free, has a glare-free display, and offers a warm light setting to help ease you into sleep mode.
Time to unplug
With International Unplugged Day taking place from sunset on Friday, March 7, to sunset on Saturday, March 8, now might be the perfect time to take a break from the constant digital buzz. Challenge yourself to put the phone down, switch off notifications, and see how much better you feel.
Who knows? You might just wake up feeling more refreshed than ever. Now, if you’ll excuse me, I need to check my phone (just kidding … or am I?).