How Digital Devices Shape Your Rest and What to Do About It

Understanding Technology’s Role

Blue light from screens suppresses melatonin, delaying sleep. Studies show evening device use can reduce sleep quality significantly.

Social media or intense games increase cortisol, keeping you alert when you should relax, per neurological research.

Set a device cutoff two hours before bed. Use app timers to enforce boundaries, reducing stimulation.

Activate night mode or wear blue-light glasses. These tools lessen melatonin suppression, improving rest.

Swap screens for paper books to calm your mind. Research shows this promotes faster sleep onset.

Try podcasts or calming music. Audio avoids visual stimulation, supporting relaxation.

Keep devices out of your sleep space. Studies link device-free bedrooms to better sleep hygiene.

Evaluate your tech habits monthly. Adjust screen time to maintain restful sleep over time.