The Case for Ditching Your Phone and Going Back to a Classic Alarm Clock

From realsimple.com

Ditch the phone and reclaim your mornings with one simple swap 

Key Takeaways

• The blue light and constant notifications from smartphones keep the nervous system alert, delay melatonin release, and make it harder to fall asleep and stay in deep sleep.
• Switching to a traditional alarm helps the brain wind down, reduces night-time awakenings, and leads to calmer, more refreshed mornings.
• People with insomnia, anxiety, or overstimulated nervous systems notice the biggest improvements in sleep quality and morning calm.

For some of us, smartphones have quietly taken over our lives. It wakes us up in the morning, keeps us entertained when we can’t fall asleep, and sits within our reach all day long. It's the last thing we see before we go to bed and it’s the first thing we pick up in the morning, but an increasing number of people are choosing to remove their phones from the bedroom and make the switch back to wind-up alarm clocks. Some sleep experts say that there are real health benefits to the change.

How Phones Can Disrupt Sleep

Phones, and the apps that live on them, are designed to capture and keep our attention, not support rest. Dr. Emma Lin, board-certified pulmonologist and sleep medicine specialist, says phones actively stimulate the brain at the wrong time. “Phones stimulate the brain when it needs to shut down,” Dr. Lin explains. “A mechanical alarm clock offers no light, no temptation, and no warning, which helps the brain feel secure enough to fall asleep.”

One of the issues that comes with having a phone nearby is light exposure. Phone screens emit blue light, which suppresses melatonin, the hormone that regulates the circadian rhythm. When melatonin release is disrupted, falling asleep can become an issue. Even small interactions with your device can cause major changes to your brain’s readiness for sleep. Dr. Lin explains that checking the time on a phone during the night is often enough to wake the brain up completely at times. “I see this leading to longer times to fall asleep and overall reduced sleep duration,” she says.

Karen Ann Canham, wellness practitioner and nervous system expert, explains that phones act as a constant source of cognitive stimulation. “Phones have become a default stress cue, delivering notifications, blue light, and cognitive load when the nervous system should be winding down,” she says. Dr. Lin observes this regularly in her patients: “When a phone is in the bedroom, the nervous system stays on standby,” she says. “Heart rate remains elevated, and true relaxation doesn’t occur, even if the phone isn’t touched.” This state of alertness can prevent the body from entering deeper stages of sleep.

What Changes When People Switch to Analog Alarm Clocks

The benefits of ditching the phone alarm extend beyond sleep quality. Many people also notice a big shift in how they feel when they wake up. “Patients who switch to a manual alarm clock often fall asleep faster, wake less during the night, and feel calmer and more refreshed in the morning,” Dr. Lin says. 

Canham hears similar results from her clients. “People report deeper sleep, fewer night-time disturbances, and a calmer morning rhythm without the urge to check messages,” she says. Without the immediate stimulation of a phone screen, the nervous system transitions more naturally from sleep to wakefulness. Dr. Lin also notes that patients report feeling less rushed and more emotionally regulated in the morning. “My patients have told me they feel more refreshed and less hurried,” she says. “These are signs of enhanced restorative sleep.” Without the immediate exposure to emails, headlines, or notifications on a screen, people are able to slowly wake themselves up physically and mentally before reacting to technological demands. 

Who Can Benefit from Ditching the Phone Alarm

While almost anyone can benefit from removing their phone from the bedroom, experts say some groups notice changes more quickly. “People with insomnia, anxiety, sleep apnea, and cardiovascular or lung conditions benefit the most from ditching the phone alarm,” Dr. Lin says. She adds that sleep deprivation places additional strain on many organs, but specifically the heart and lungs, making restful sleep especially important for these individuals.

Canham agrees that those with sensitive or overstimulated nervous systems often have room to experience the biggest improvements. “Those with high baseline stress, anxiety, or disrupted sleep patterns tend to see noticeable improvements,” she says. Parents and working professionals also see benefits, particularly from breaking the cycle of heavy mental stimulation late at night and first thing in the morning.

For Dr. Lin, the takeaway is simple. “Good sleep isn’t about adding more technology,” she says. “It’s about giving the body the quiet it needs to heal.” As more people seek simple, sustainable ways to improve their health and well-being, the solution may be surprisingly low-tech and simple: a quiet room with an alarm clock that does just one thing.

https://www.realsimple.com/manual-alarm-clocks-vs-phone-11874808