Ziqitza Healthcare - Struggling to give up your smart phone at night Easy ways to ditch screens by Dr Santosh Datar
                     Ziqitza Healthcare - Struggling to give up your 
smart phone at night? Easy ways to ditch 
screens by Dr Santosh Datar
We all spend too much time on the phone. We all scroll through 
our social media accounts, watch Instagram reels, swipe through 
Facebook stories, read tweets, and even reply to emails. We all do 
it and we can be blamed for it.. There are numerous scientific 
studies out there that prove that too much screen time is harmful 
for our health, especially, our cognitive abilities.
 
One of India’s leading healthcare organisations, Ziqitza, explains 
that, “People have a tendency to check their mobile phones after 
every ten or fifteen minutes. There is constant anxiety that people 
have built around themselves due to technology”. 
Ziqitza Healthcare ltd quotes a research conducted by Larry Rosen, 
psychology professor and author of The Distracted Mind. As per 
the research, there is this permanent layer of anxiety 
encompassing our usage of technology, that if we don’t check our 
phones often, we think we’re missing out. The research further 
states that besides increasing our anxiety levels, overuse of mobile 
phones interferes with our ability to focus.
Ziqitza Healthcare expert, Dr Santosh Datar, explains about the 
harmful effects of mobile phone addiction and describes five easy 
ways to ditch the habit. 
  Develop discipline: This is easier said than done, but 
Ziqitza Healthcare ltd expert, Dr Datar suggests that the first and 
foremost and the most basic thing that is needed to wean ourselves 
off this filthy habit, is to develop discipline and habit of not using 
the phone before bedtime. This is most definitely a conscious effort. 
All of us must develop the conscious habit of not using or fiddling 
with our phones before bedtime. We should rather take up reading - 
not on phones obviously, take up a physical book and start reading.
  Create a schedule: Professor Rosen’s research also suggests to 
keep yourself on a schedule and Ziqitza Rajasthan agrees with it. 
For starters, there should be at least a minimum gap of one hour 
between dinner time and sleep time. You can chart a schedule for 
yourself of things that you could do in that one hour. Some of you 
can go for a walk, some of you can read a book or a magazine, some 
you can pursue your hobbies, or you can simply sit and talk with 
your family and relax. 
  Avoid All Screens:  Ziqitza Limited insists that not just mobiles, 
but all kinds of screens including TV, smartphone, laptop, 
computer, tablets etc must be avoided 1 hour before sleep. The 
blue light emitted by these devices adversely affects the 
production of melatonin - a hormone primarily released by the 
pineal gland at night, that controls your sleep-wake cycle. Studies 
reveal that usage of phones before bedtime increases alertness 
at night, thereby compromising your alertness next morning by 
making you feel tired, exerted and sluggish.
 
  Avoid technology using technology: the biggest luring factors 
towards mobile phones are the multiple push notifications that 
we receive. The easiest way to avoid phones is by turning off 
these annoying push notifications. Turn off the push notifications 
of all social media apps and other unnecessary ones.
 Keep your phone out of the bedroom: Dr Santrosh Datar from 
Ziqitza Health care limited urges that mobile phones must be 
kept out of the bedrooms. ZHL Rajasthan agrees with Dr Datar 
and his advice that if at all the phone is kept in the bedroom, 
switch it to dark mode or turn its grayscale on. This is a neat tip 
to trick the mind not to be enticed by the bright shiny colours 
of the phone, or distracted by the push notifications which 
when received lightens up the phone.
 Inform others about it: Weaning off the phone is a conscious 
effort and our well wishers must be informed about it. 
Therefore, those who want to ditch the habit and won’t be 
using your phone before bed, must inform your colleagues, 
relatives and friends about the change. You must inform them 
that you won’t be able to access emails or smartphones after a 
certain time at night, except in case of any emergency.
  Seek Medical Help: Last but not the least, and certainly the 
most important. If all the above measures fail and you’re not able 
to ditch the habit, Ziqitza Limited Rajasthan, advises that you 
seek medical help. You must consult a medical practitioner who 
could understand your condition, preferably a Psychologist or a 
psychiatrist. 
About Ziqitza Healthcare ltd
Ziqitza has been around in the medical industry for more 
than 17 years and is known for motivating and caring 
attitude and approach towards its employees. It is known 
for providing emergency medical services and has treated 
and saved the lives of millions of patients. It is a trusted 
and reputed name in the medical industry. It is a leading 
healthcare firm with more than 800 ambulance services 
and aims at a healthy and balanced working environment 
for its employees. ZHL Rajasthan and Ziqitza Limited
 also share the same beliefs and provide full support to 
Ziqitza Healthcare ltd in their endeavours.