The Negative Effects of Technology on Sleep
Blue Light and Melatonin Suppression
How Screens Trick Your Brain
Blue light from devices mimics daylight, delaying melatonin production.
The Impact on Sleep Onset
Prolonged screen use before bed can increase the time it takes to fall asleep.
Mental Stimulation and Sleep Disruption
Social Media and Anxiety
Scrolling before bed can increase stress, making it harder to relax.
Work-Related Screen Time
Late-night emails can keep your mind active, delaying sleep.
How to Reduce Technology’s Impact on Sleep
Establish a Digital Curfew
Set a Screen-Free Window
Aim for at least 1 hour without screens before bedtime.
Use Night Mode Features
Enable blue light filters on devices in the evening.
Create a Sleep-Friendly Environment
Keep Devices Out of the Bedroom
Charge your phone outside the bedroom to resist temptation.
Try Alternative Activities
Replace screen time with reading or light stretching.
Additional Tech-Sleep Strategies
Use Sleep Tracking Apps Wisely
Some apps can help monitor sleep, but avoid obsessing over data.
Invest in an E-Reader with Warm Light
E-ink readers with adjustable lighting are gentler on the eyes.