The Negative Impact of Technology on Sleep
How Screens Disrupt Your Sleep Cycle
Blue Light and Melatonin Suppression
Electronic devices emit blue light, which tricks your brain into thinking it’s daytime, delaying melatonin production.
Mental Stimulation and Delayed Sleep Onset
Scrolling through social media or emails keeps your mind active, making it harder to relax and fall asleep.
Smart Devices and Sleep Interruptions
Sleep Tracking Anxiety
Over-monitoring sleep metrics can create stress, ironically worsening sleep quality.
Notifications and Micro-Wake-Ups
Even if you don’t fully wake up, phone alerts can fragment your sleep, reducing deep sleep stages.
Best Practices for Reducing Tech-Related Sleep Disruption
Implementing small changes can significantly improve sleep hygiene when using technology.
Enable Night Mode and Blue Light Filters
Most devices have built-in settings to reduce blue light exposure in the evening.
Creating a Tech-Free Bedroom Environment
Establishing a Digital Curfew
Set a Cutoff Time for Screens
Aim to stop using devices at least 1 hour before bedtime to allow your brain to unwind.
Replace Screen Time with Relaxing Activities
Reading a book, journaling, or light stretching can help transition your body into sleep mode.
Alternative Sleep-Friendly Gadgets
E-Readers with Warm Lighting
Devices like Kindle Paperwhite (without backlight) are better than tablets for bedtime reading.
White Noise Machines
If you rely on your phone for white noise, consider a dedicated machine to avoid temptation.
Smart Alarm Clocks
Use sunrise-simulating alarms instead of jarring phone alarms for a gentler wake-up.