The Science Behind Technology and Sleep Disruption
How Blue Light Impacts Melatonin
Suppression of Sleep Hormones
Blue light from devices delays melatonin production, making it harder to fall asleep.
Altered Circadian Rhythms
Evening screen time can shift your internal clock, leading to later bedtimes.
Psychological Effects of Late-Night Tech Use
Increased Mental Stimulation
Scrolling through social media or emails keeps your brain active when it should be winding down.
Sleep Anxiety
Checking work messages at night can elevate stress levels, further disrupting sleep.
Practical Solutions to Minimize Tech’s Impact
Device Adjustments for Better Sleep
Enable Night Mode
Use built-in blue light filters on devices after sunset.
Set Screen Time Limits
Establish a “digital curfew” 1-2 hours before bedtime.
Creating a Tech-Free Bedroom
Charge Devices Outside the Bedroom
Removing temptation helps establish the bedroom as a sleep-only space.
Use Traditional Alarm Clocks
Avoid using your phone as an alarm to prevent late-night and early-morning screen use.