How Devices Shape Your Sleep
The Science of Tech and Sleep
Technology’s impact on sleep is well-documented—screens emit blue light that suppresses melatonin, delaying rest.
Blue Light Basics
This wavelength mimics daylight, tricking your brain into staying alert.
Device Screens
Phones and tablets are prime culprits.
Timing Matters
Exposure after dusk is most disruptive.
Overstimulation Risks
Engaging content keeps your mind buzzing when it should be winding down.
Social Media
Endless scrolling spikes adrenaline.
Gaming Effects
Fast-paced games delay relaxation.
Strategies to Counter Tech’s Toll
You don’t have to ditch technology—just manage it smarter for better sleep.
Practical Tech Limits
Set boundaries to reduce technology’s impact on sleep quality.
Screen Time Curfews
Stop using devices 1-2 hours before bed.
Evening Cutoff
Charge devices outside the bedroom.
Alarms Elsewhere
Use a standalone clock instead.
Blue Light Filters
Activate night mode or wear blocking glasses.
Device Settings
Warm tones reduce melatonin disruption.
Glasses Option
Amber lenses work for evening use.
Replacing Screen Habits
Swap tech for calming alternatives.
Mindful Tech Use
Balance is key—limit rather than eliminate.