The Negative Effects of Technology on Sleep
Blue Light Exposure and Sleep Disruption
Blue light emitted by phones, tablets, and computers suppresses melatonin production, making it harder to fall asleep. Limit screen time at least two hours before bed.
Use Blue Light Filters
Enable night mode settings or use blue light-blocking glasses to minimize exposure.
Tip: Dim Your Screens
Reduce screen brightness in the evening to ease the transition to sleep.
Strategies for a Tech-Free Bedroom
Create a Sleep-Friendly Environment
Remove Electronic Devices
Keep TVs, laptops, and smartphones out of the bedroom to reduce distractions and promote relaxation.
Tip: Use a Traditional Alarm Clock
Replace your phone alarm with a dedicated alarm clock to avoid temptation.
Embracing Analog Alternatives
Read Physical Books
Swap e-books for printed books to wind down without digital stimulation.
Tip: Try Journaling
Write down your thoughts or gratitude lists to clear your mind before bed.