The Hidden Influence of Devices on Your Rest
Understanding How Technology Affects Sleep
The Science of Screens and Sleep Disruption
Blue Light’s Effect on Melatonin
Research indicates that blue light from screens suppresses melatonin, the hormone that signals sleep, delaying your body’s natural rest cycle.
Mental Stimulation From Digital Content
Engaging with social media or games keeps your brain alert, making it harder to wind down.
Common Tech Habits That Harm Sleep
Bedtime Scrolling on Phones
Using your phone in bed tricks your brain into staying awake, disrupting sleep onset.
Late-Night Streaming or Gaming
Binge-watching shows or playing video games increases adrenaline, pushing back your sleep schedule.
Strategies to Counter Technology’s Sleep Impact
Set a Digital Curfew
Stop using screens at least an hour before bed to let your brain relax.
Use Blue Light Filters
Activate night mode on devices or wear blue-light-blocking glasses to reduce exposure.
Replace Tech With Calming Alternatives
Swap scrolling for reading a physical book or listening to soft music.
Keep Devices Out of the Bedroom
Charge your phone in another room to avoid temptation.
Building a Tech-Smart Sleep Environment
Invest in Low-Tech Sleep Aids
Use a traditional alarm clock instead of your phone to check the time.
Dim Screen Brightness Early
Lower device brightness in the evening to ease your eyes into rest mode.
Schedule Tech-Free Evenings
Plan one night a week without screens to reset your sleep habits.
Monitor Usage With Apps
Track screen time to identify patterns and cut back strategically.
Educate Yourself on Sleep Hygiene
Learn how small tech adjustments can lead to big rest improvements.