The fear of not having a phone now disturbs our sleep

KARACHI:

Ensconced in your movie theater seat, you bring a tub of popcorn, the lights dim and the screen comes alive. But as the trailers come out, anxiety creeps in. Look at the phone. No signal, no Wi-Fi, and your mind starts racing. What if someone tries to contact you? What if you miss a conversation in the group chat? Welcome to the world of nomophobia – a modern phobia that isn’t about creepy clowns or a dark room, but the terror of being without your mobile phone.

Nomophobia, coined in 2008, means “no mobile phone phobia”. It’s a condition characterized by anxiety when you can’t access your phone. Symptoms include a racing heart, shaking and sweating; basically, your body goes into fight-or-flight mode as if your phone were some kind of life preserver that you just dropped overboard.

according to health magazine 2023 study, this isn’t just some occasional stress. It’s part of a larger puzzle that connects to smartphone addiction, general anxiety, and even sleep disorders. “The blue light emitted by our phones disrupts the production of melatonin,” the study explains, “making sleep difficult.”

As explained in the magazine article of Systematic review and meta-analysisnomophobia can even mimic other anxiety disorders such as panic attacks, social phobia or disorientation. In that same paper, the authors warned: “Excessive screen time, especially at night, is connected to irregular sleep patterns, leaving us connected even after we log off.” And then there’s the subtle, lingering anxiety that gnaws at the edges of your consciousness, leaving you tense without understanding why.

Feeding the monster

Our phones feed a reward system in our brains. Every time we pick them up, we get a little dopamine — a little boost of pleasure that reinforces the habit. This repetition leads to overindulgence, where the brain is conditioned to wait for the next ping or alert. In essence, our brains are wired to keep coming back for more. The constant loop of social media likes, comments and shares is another factor. And then there’s FOMO, the fear of missing out, that drives us to check and re-check our feeds to see what others are up to.

In fact, Mikael, a university student, explains it The Express Tribune on her own struggles with nomophobia: “I can’t sleep unless I’m on the phone late. Instagram, TikTok or YouTube – it’s the only way I can fall asleep. It’s not healthy, but at this point, it’s a habit. Acknowledging the problem is one step, but breaking it? That’s a whole other story.” For many, like Mikael, phones have become sleep aids, crucial to unwinding after a long day, but as studies suggest, they actually keep us awake at the night

With more apps than we can count and endless scrolling that never ends, it’s no wonder people struggle to disconnect. This dopamine hit is social media at work, turning your idle moments into addiction.

To avoid falling into nomophobia, setting boundaries is key. Charlotte Fawcett of The Sleep Charity notes: “Disconnecting with activities that don’t involve screens can help signal your body that it’s time to sleep.” In other words, creating a barrier between waking hours and bedtime makes all the difference.

Breaking the cycle

Those who suffer from this form of anxiety have turned to activities like painting or journaling that provide the awareness needed to disconnect from phone-induced stress. These creative exercises allow the brain to relax and focus, helping to reduce anxiety without the buzz of notifications. “Recently I bought an adult coloring book and started coloring as a way to pass the time before bed. I still need my phone, but I would definitely say not to the same degree as before. I do it every now and then serve less,” says Mikael.

Take coloring books, for example. Since childhood they have become more than a nostalgic hobby; now they are a non-technological practice that can create better habits and reduce sleep disturbances. The repetitive motion of filling in shapes with color provides structure, while freeing up mental space to relax and unwind.

The newspaper also has its merits. It’s a space to ventilate, process and explore emotions without a screen lighting up your face. Imagine writing down the anxieties that come up when you don’t have a phone. By journaling, you vent your worries, giving you a chance to process them instead of letting them simmer in the background.

doing the work

Jeannette Faruque, yogi and founder of Studio X Karachi, believes that yoga can significantly improve both sleep and phone anxiety. He explains how the practice engages the parasympathetic system, which in turn works with the nervous system to promote calm.

For Jeannette, it’s not just about the poses, it’s also about meditation and deep breathing. This combination brings a sense of peace that can reduce the urge to scroll endlessly on your phone. “Yoga and meditation help you deal with emotions to calm your mind and sleep better. Once you feel relaxed and at peace, you don’t feel like looking at your phone because it takes away the sense of inner peace,” she explains. The Express Tribune.

Having practiced yoga for over 20 years, she emphasizes its overall benefits. Specific Asana poses, such as leaning your legs against the wall, can release tension and improve sleep, as can techniques such as alternate nostril breathing. “Block the right nostril and inhale through the left, then block both nostrils and hold for a few seconds. Then keep the left nostril blocked and exhale through the right.” She guarantees that keeping up with the practice regularly will lead to a positive change in your sleep and screen time.

The point isn’t to completely vilify phones — they’re incredibly useful tools. But like any tool, balance is key. And just because you feel anxious when you’re separated from your phone doesn’t mean you’re totally addicted. An addiction or anxiety interferes with your quality of life, dictating your day-to-day actions and thoughts. On the other hand, feeling the occasional urge to check your phone, especially in those dreaded signal dead zones, is a common trait in our tech-obsessed world.

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