Decoding How Technology Shapes Your Sleep
The Tech-Sleep Connection
Technology keeps us plugged in, but it can unplug us from quality sleep. Research reveals how devices disrupt rest and what to do about it.
Blue Light’s Sleep Disruption
Harvard studies show blue light from screens suppresses melatonin, the sleep hormone, delaying your ability to nod off.
Cutting Evening Screen Time
Avoid devices 1-2 hours before bed to let melatonin rise naturally.
Using Blue Light Filters
Warm-toned screen settings or apps reduce blue light’s interference.
Tip 1: Set a Tech Curfew
Power down gadgets by 9 p.m. to prep for rest.
Tip 2: Wear Blue Light Glasses
Use them after dusk if screen time’s unavoidable.
Mental Stimulation Overload
Scrolling or gaming revs up your brain, making it harder to wind down, per sleep science findings.
Swapping Screens for Calm
Replace late-night scrolling with reading or meditation.
Tip 3: Try a Paper Book
Physical pages relax your mind without digital buzz.
Tip 4: Limit Alerts
Silence notifications to avoid sleep-disrupting pings.
Smart Tech Habits for Rest
Balance tech use with sleep-friendly routines to reclaim your nights.
Tip 5: Charge Outside the Bedroom
Keep devices out of reach to resist temptation.
Tip 6: Use Do Not Disturb Mode
Activate it at night for uninterrupted rest.