Page 11 - Banish Burnout & Fatigue EBook

We are not only affected by the visual glow of our phones. Many people are kept

from the REM - Rapid Eye Movement - sleep that is the most restorative because
we hear every alert that goes off during the night. That random email or social
media engagement notification is no different than the cries of a newborn, keeping

you from getting the sleep you need to function.

Here are some tips to reduce the negative effects smartphones have on your sleep:

Turn alerts off during sleep hours- Most smartphones have a “do not disturb”

feature that allows you to shut off all notifications while still being able to receive
calls from designated numbers. This means you can rest assured knowing your kids
or aging parents can call during an emergency, but all other notifications will be

silenced until you turn them back on.

Dim your screen- Most phones have a feature that dims the screen during a
designated time frame, say 8:30 pm- 7:00 am. This reduces the amount of blue light
radiating in the dark if your phone activates for one reason or another.

Set an autoresponder- If you receive emails on your phone, you can set an auto
responder notifying the recipients that you check your emails two times per day - at

9:00 am and 4:00 pm for example - and that they can expect to hear from you
during those times. This reduces any unrealistic expectations that others may have
for immediate access to your time.

Our smartphones are tools that can make our lives easier and fun, but it defeats

that purpose if we are denied the rest we need to show up for our lives the next day.
You can reduce your fatigue and prevent burnout by making sure you are in
command of your phone, not the other way around.

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