- Canadians check devices for notifications up to 50 times an hour, contributing to the vast majority (87%) feeling stressed at bedtime
- 3 in 10 try to relax by reading a book, but are still interrupted by notifications – and keep checking them until the minute they go to sleep
- According to research, 9:43pm is the perfect time for Canadians to turn off notifications to alleviate stress and get a good night’s sleep
- With the average bedtime 10.43pm, neuroscientist Dr Mark Williams advises we need at least 1 hour notification-free to wind down before a good night’s rest, and provides top tips to wind down
From the moment we wake up in the morning, to the moment our head finally hits the pillow, we’re bombarded by device notifications that demand our attention – leading to Canadians admitting they are frequently distracted and stressed at the end of the day. The pressure to stay connected is constant, with over a quarter (26%) of Canadians receiving notifications until the moment they go to sleep at 10.43pm – according to new research from Amazon Kindle.
Ahead of Global Unplugged Day on March 7, research conducted on behalf of Kindle has revealed 9.43pm is the latest Canadians should switch off notifications and turn to a relaxing activity to help get a good night’s sleep. Neuroscientist and author Dr Mark Williams suggests we “spend at least one hour in the evening notification-free to give our minds time to relax.”
- We receive notifications from smartphones, smartwatches, laptops and tablets throughout the day, leading to over half (52%) of us feeling frequently distracted. “When we hear a notification sound or feel our phone vibrate, our brain interprets it as something that requires our immediate focus, so we’re in a constant state of alertness,” Dr Williams explains. “Each time our attention is diverted by a notification it takes 60-90 seconds to refocus back on the task that we were originally doing. These disruptions are seizing our time, resulting in decreased efficiency.”
- We’re not just distracted when we see a notification pop up. Over three quarters (79%) of Canadians check devices every hour in the hope that they have a new notification, some up to 50 times. Dr Williams says this is similar to addictive behaviour. “Notifications can trigger a release of dopamine, leading to people checking their phones compulsively in anticipation of a new notification.”
- These addictive notifications negatively impact our focus and concentration, causing 87% of Canadians to feel stressed by the evening. Over a quarter (28%) then struggle to relax, so watch TV (74%), listen to music (45%) and read books (32%) in an attempt to wind down.
Those using reading to relax may benefit from using a Kindle; as it’s a distraction-free device with no notifications, a glare-free display and, adjustable warm light. Dr Williams says that “depending on how you’re feeling at the end of the day will impact how you best wind down. You may enjoy reading a love story, or want to immerse yourself in a dystopian world.” With the Kindle Store you have access to thousands of books at your fingertips.
Our evening relaxation time is not without interruptions, as over half (52%) are still frequently distracted by incoming notifications. Once we get into bed, almost half (48%) admit to falling asleep later than intended due to checking devices for notifications.
Dr Williams, Neuroscientist and Author, also shares his top tips to help Canadians disconnect and relax at the end of the day:
- At least one-hour before you go to sleep turn off laptops, tablets, computers and put your phone in sleep mode and put them out of sight. They are designed to be distracting and to capture our attention, keeping us on high alert.
- Limit devices with the ability to send notifications in your bedroom. If you use your phone as an alarm clock, buy a digital alarm clock or an Echo Spot. Where you sleep should be dark, cool and quiet without distractions.
- Avoid caffeine, nicotine and alcohol before bedtime, which are all stimulants and will interfere with proper sleep.
- Before you try to relax write some notes in a journal, notepad, or a Kindle Scribe with its paper-like feel. What you did that day, what was good, what was bad, what you might do differently next time and what you would like to achieve tomorrow. It will slow you down and help to start the reset process.
- Reading is a great way to spend the last hour before sleep, but not on a device that sends notifications. A Kindle is a great alternative as it doesn’t beep or buzz, allows you to adjust the display brightness, and there is a vast selection of books to suit your mood and help you de-stress.
