How Technology Affects Sleep Quality
The Science Behind Technology and Sleep
How Blue Light Disrupts Melatonin Production
Exposure to blue light from screens suppresses melatonin, the hormone responsible for sleep regulation.
The Role of Digital Devices in Sleep Disruptions
Using smartphones or laptops before bed increases alertness, making it harder to fall asleep.
Practical Strategies to Reduce Sleep Disruptions
Limit Screen Time Before Bed
Avoid screens at least an hour before bedtime to improve sleep onset.
Enable Night Mode Features
Use blue light filters on your devices to minimize exposure.
Establish a Technology-Free Bedtime Routine
Engage in relaxing activities such as reading a book instead of using digital devices.
The Importance of a Sleep-Friendly Environment
Reduce Electronic Clutter in the Bedroom
Keep electronics out of the bedroom to avoid unnecessary stimulation.
Use Apps That Promote Sleep
Consider white noise apps or guided meditation to help you relax.
Maintain a Regular Sleep Schedule
Consistency in sleep and wake times enhances sleep quality.