The Hidden Impact of Devices on Rest
Understanding Blue Light’s Role
How Screens Disrupt Melatonin
Blue light from devices suppresses melatonin, delaying sleep onset.
Timing Matters Most
Evening exposure has the strongest effect.
Tip 1: Use Night Mode
Activate warm screen tones after sunset.
Tip 2: Set a Tech Curfew
Stop screen time an hour before bed.
Social Media and Mental Stimulation
Overstimulation Before Bed
Scrolling keeps your brain alert, hindering relaxation.
Breaking the Cycle
Replace tech with calming alternatives.
Tip 3: Read a Physical Book
It’s less stimulating than screens.
Tip 4: Try Audio Relaxation
Podcasts or music can soothe you.
Strategies to Reclaim Sleep from Technology
Device Habits to Adjust
Charging Outside the Bedroom
Keep phones out of reach overnight.
Limiting Notifications
Silence alerts to avoid disturbances.
Tip 5: Use Blue Light Filters
Glasses or apps can help.
Tip 6: Prioritize Sleep Zones
Make your bedroom tech-free.
Science-Backed Recovery Tips
Tip 7: Reset with Daylight
Morning light counters night tech use.
Tip 8: Monitor Usage Weekly
Track and adjust screen habits.