How Technology Affects Sleep
Understanding Technology’s Role in Sleep Disruption
The Science Behind Technology and Sleep
Blue Light and Melatonin Suppression
What Is Blue Light?
Blue light emitted by screens mimics daylight, tricking your brain into staying alert.
How It Affects Melatonin
Studies show blue light reduces melatonin production, a hormone essential for sleep onset.
Screen Time Before Bed
Delayed Sleep Onset
Using devices late at night pushes back your sleep schedule, according to sleep research.
Increased Mental Stimulation
Engaging content keeps your mind active, making it harder to wind down.
How Technology Habits Impact Sleep Quality
Notifications and Sleep Interruptions
The Problem with Alerts
Random pings from your phone can wake you up, disrupting deep sleep cycles.
Stress from Constant Connectivity
Being “always on” increases cortisol levels, a stress hormone that hinders rest.
Social Media and Sleep
Doomscrolling Effects
Endless scrolling heightens anxiety, keeping you awake longer than intended.
Practical Tips to Reduce Technology’s Impact
Set a Digital Curfew
Why It Works
Stopping screen use 1-2 hours before bed helps your brain prepare for sleep.
How to Implement It
Replace screen time with a book or calming music to ease into rest.
Use Blue Light Filters
Built-In Device Options
Activate “night mode” on phones and laptops to reduce blue light exposure.
Blue Light Blocking Glasses
Wearing these can further protect your melatonin levels in the evening.
Building a Tech-Free Sleep Environment
Technology doesn’t have to ruin your rest. Small changes, backed by science, can make a big difference. Start by keeping devices out of the bedroom and prioritizing relaxation over screen time. Better sleep awaits!