Sleep Wellness Blog
The Impact of Screens on Rest
Technology, especially smartphones and laptops, emits blue light that suppresses melatonin, delaying sleep. Studies link excessive screen time to poorer sleep quality.
Understanding Blue Light
Blue light mimics daylight, tricking your brain into staying alert when it’s time to rest.
Device Filters
Activate night mode on devices to reduce blue light emission.
Phone Settings
Schedule night shift to warm screen tones automatically.
Laptop Apps
Use apps like f.lux for customized light adjustments.
Blue Light Glasses
Wear glasses with blue light-blocking lenses for evening tech use.
Lens Types
Choose clear lenses for minimal color distortion.
Comfort Fit
Ensure lightweight frames for prolonged wear.
Screen Time Limits
Stop using devices 1-2 hours before bed to let your brain unwind.
Setting Boundaries
Create a no-phone zone in the bedroom to avoid temptation.
Charging Stations
Keep devices outside the bedroom to resist scrolling.
Alarm Clocks
Use a traditional clock instead of your phone.
Evening Alternatives
Replace screen time with relaxing activities like meditation.
Guided Meditation
Try apps for offline meditation to avoid screens.
Breathing Exercises
Practice 4-7-8 breathing to calm your mind.
Using Technology Wisely
Technology can aid sleep when used thoughtfully, such as with sleep-tracking apps or white noise devices.
Sleep Tech Tools
Devices like smart mattresses adjust firmness for optimal comfort, improving rest.
Balancing Benefits and Risks
Leverage tech for sleep insights but prioritize disconnection at night.