DailyInspire 2025

"A peaceful sleep is the foundation of a good day. Let your mind rest, and it will wake up stronger."

Sleep Without the Phone

Great day. Tonight was beautiful!

A person’s greatness is built not only by their own inner self but also by their surroundings—their self-awareness, inner balance, and knowledge of the world around them. Before I dive into today’s main topic (healthy sleep without the phone), I’d like to emphasize the importance of daily gratitude for what we have. I’m grateful—and I encourage you to be, too.
I thank my loved ones. I thank my family. I thank another day, which will be the most beautiful day of my life. I thank yesterday, and I thank the sleep that carried me from yesterday to today. I thank a hundredfold for all the good things and also for those that made me reflect. I thank you for giving me the strength to keep making changes.
And once again: thank you for my family and loved ones!
Thank you!
…
…

Off to sleep. Here, once again, is the action plan of my HMF method (Health, Motivation, Foundation):

My goals in the game based on HMF and the rule of being 1% better every day:

Today is Friday, and since my short-term health goal is to weigh 97 kilograms by March 1, 2025, I’ll also write about sleep—our greatest ally of the day (excuse me, of the night 😊).

One of the pillars of everyday life is sleep, even though it may seem that we are disconnected—like nothing is happening, because we simply enter the realm of dreams (sometimes joyful, sometimes frightening). But that is only one aspect of sleep: the dreams. Another aspect is the renewal of the body—the restoration of the brain and practically every cell in our body.

The optimal amount of sleep depends on age and individual needs, but for adults, healthy regeneration typically requires 7–9 hours of sleep per day. It is during this time that the body passes through crucial phases of rest, ensuring complete renewal of both body and mind.

While we sleep, the brain processes information intensively, consolidates memories, and cleanses itself of the toxins accumulated throughout the day. This is precisely why, after a good night’s sleep, it is easier to focus and make decisions. Meanwhile, the body rebuilds muscles and strengthens the immune system, which is vital for overall health and well-being. Additionally, sleep stabilizes hormonal balance, regulating energy levels, metabolism, and emotions.

Sleep without the phone. Sleep without media. True sleep.
A simple change, with huge benefits for your health.

One of the simplest yet most effective ways to improve your health and well-being is to turn off your phone at night. In a world where technology accompanies us around the clock (and very often even follows us to bed... in a somewhat perverse way), it’s easy to forget how important it is to consciously disconnect from digital stimuli—especially before sleep. What processes occur in the brain when we fall asleep without the phone? What happens upon waking if the very first thing we reach for is a screen? This simple change can completely transform our lives! And this is not just a figure of speech. Let your phone sleep in another room—it’s nice there too; it might even enjoy a little privacy.

1. Blue Light – The Enemy of Peaceful Sleep
   What is blue light? It is a type of light with a short wavelength (approximately 380–500 nm) that occurs naturally in sunlight. It signals our body: “Hey, it’s daytime, time to be active!” The problem arises, however, when artificial sources of blue light—such as the screens of phones, tablets, or computers—deceive the brain.
   When I look at my phone’s screen in the evening, my body thinks it’s still day and doesn’t trigger the production of melatonin—the sleep hormone. As a result, I fall asleep later, and the quality of my sleep is significantly worse. I start the day tired, rather than full of energy. Simply put, I’m not making the most of my sleep—and remember, a day has 48 hours, and you can’t extend it.
2. The Brain Needs to Unwind… and Find Peace
   Every night, my brain undergoes incredibly important processes. It consolidates memories, removes toxins accumulated throughout the day, and regenerates so that I can function at full capacity the next day. But if I bombard it with a flood of information—browsing social media, watching short videos, checking emails, or worst of all, reading political news—I deny it the chance to settle down. It simply “swells” from the overload of stimuli. That’s not good. It doesn’t like it. It wants to go to bed, not scale Mount Everest. Not now!
   For a long time, I was caught in this trap. I thought that scrolling through the news was a way to relax—reading about yet another crooked politician, gaining knowledge about the world, etc. In reality, it was quite the opposite—my brain was overloaded, and I couldn’t fall asleep. I would toss and turn in the middle of the night, overwhelmed by stimulation. Then I started turning off my phone an hour before bed, and the difference has been enormous. I fall asleep faster (to put it mildly—I just drop like a fly; it takes seconds!), and in the morning I feel fresh and full of energy—and I can write my blog. Exactly that. Since 5:00 AM, I try to be up by 7, though it’s no easy task. Apologies for any typos—better late than never. A hug for an apology 😊
3. A Stress-Free Morning – How to Achieve It?
   The first few minutes after waking have a huge impact on the entire day. When I used to start my day with my phone, my mind was immediately flooded with notifications, messages, and completely unnecessary information—or ads. I felt overwhelmed before I even got out of bed. I’d turn on the radio, only to hear quarrels, wars, murders, and promotions for laundry detergent that seem to scream, “Hurry up!” I didn’t want any of that!
   Imagine someone entering your bedroom at 6:00 AM and shouting, “You have 20 new emails, a deadline in three hours, someone posted a new story, and here are some dramatic news updates!” Absurd, isn’t it? And yet, that’s exactly what a morning looks like if the very first thing you do is grab your phone.

Since I stopped doing that, my mornings are entirely different. I wake up calmly, have time for stretching, a short meditation, and only then do I start my day. My concentration and energy levels are on a completely different level—and of course, vinegar, water, and olive oil. That combo gives you such a boost that even your hair stands on end!

4. Less Stress, More Control
   Constantly checking your phone causes your stress levels to rise. Notifications, emails, messages—these can all increase cortisol, the stress hormone. When I put my phone aside, I give myself a chance for genuine rest.
   Studies show that people who avoid using their phone before bed have lower stress levels and better sleep quality. I’ve personally noticed a huge difference—I sleep better, I’m calmer, and I handle daily challenges with greater ease.
5. Long-Term Health Benefits
   Not only do sleep and overall well-being benefit from turning off your phone at night, but studies also suggest that long-term exposure to electromagnetic radiation may affect the nervous system. By turning off my phone, I reduce my exposure to radio waves and care for my health in the long run.
   Moreover, chronic lack of sleep impacts everything—from energy levels to the immune system’s performance. If I want to be healthy, energetic, and operating at 100%, I must give my body the chance to regenerate.

A simple change can make a huge difference.
Turning off your phone at night is one of the best decisions I’ve ever made. It has improved my sleep, reduced my stress, increased my energy levels, and boosted my concentration. For years, I thought being online 24/7 was a necessity, but in reality, disconnecting gives me true control over my life.

Give yourself a chance for real rest. Turn off your phone, take care of your health, and see how much you can gain. It’s a simple change—but it could completely transform your life.

Fun facts from today’s post: blue light, melatonin, cortisol.
Today's motto: "Disconnect to truly recharge."