New research | Aussies checking devices up to 50 times an hour
9.42PM: THE PERFECT TIME FOR AUSSIES TO TURN OFF NOTIFICATIONS TO ALLEVIATE STRESS AND GET A GOOD NIGHT’S SLEEP
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 Aussies admitting they are frequently distracted and stressed at the end of the day. The pressure to stay connected is constant, with a quarter (25%) of Aussies receiving notifications until the moment they go to sleep at 10.42pm – according to new research from Amazon Kindle.
Ahead of Global Unplugged Day on March 7, research conducted on behalf of Kindle has revealed 9.42pm is the latest Aussies 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 (56%) 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 (78%) of Aussies 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 86% of Aussies to feel stressed by the evening. Almost a third (33%) then struggle to relax, so watch TV (77%), listen to music (41%) and read books (30%) 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 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 millions of books at your fingertips.
Our evening relaxation time is not without interruptions, as almost half (43%) are still frequently distracted by incoming notifications. Once we get into bed, over half (69%) admit to falling asleep later than intended due to checking devices for notifications.
Dr Williams shares his top tips to help you 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.
About the Author
Adrian Gunning Adrian lives in Melbourne Australia and has a huge passion for gaming, technology and pop culture. He recently finished his a Bachelor of Journalism and is currently focusing on games journalism. When not writing and playing video games, Adrian can be found in Comics 'R' Us debating the pros of the DC Universe and cons of the Marvel Universe.
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