How Screens and Devices Disrupt Sleep
The Science Behind Technology and Sleep
Blue Light and Melatonin Suppression
Blue light from screens delays melatonin production, making it harder to fall asleep.
Mental Stimulation from Digital Content
Scrolling through social media or emails keeps the brain active, delaying relaxation.
Practical Ways to Reduce Tech-Related Sleep Problems
Implement a Digital Curfew
Avoid screens at least 1-2 hours before bedtime to allow natural melatonin release.
Use Night Mode and Blue Light Filters
Enable settings that reduce blue light emission in the evening.
The Impact of Different Devices on Sleep
Smartphones vs. Tablets vs. TVs
Smaller screens held closer to the face emit more disruptive blue light than TVs.
E-Readers with Front Lighting
Some e-readers use minimal blue light, making them a better option before bed.
Creating a Tech-Free Sleep Sanctuary
Keep Devices Out of the Bedroom
Charge phones outside the bedroom to resist late-night usage.
Replace Screen Time with Relaxing Activities
Try reading a book or listening to calming music instead.