How Technology Disrupts Your Sleep
Blue Light and Melatonin Suppression
Why Blue Light Keeps You Awake
Electronic screens emit blue light, which delays melatonin production.
The Impact on Sleep Onset
Exposure before bed can increase the time it takes to fall asleep.
Mental Stimulation and Sleep
Social Media and Cognitive Arousal
Scrolling through content keeps your brain active, making relaxation harder.
Notifications and Sleep Fragmentation
Alerts can cause micro-awakenings, reducing sleep continuity.
Practical Ways to Reduce Tech’s Impact on Sleep
Implement a Digital Curfew
Set a screen cutoff time
Aim for at least 1 hour before bedtime without devices.
Use night mode settings
Enable blue light filters in the evening.
Create a Tech-Free Bedroom
Charge devices outside the bedroom
Reduces temptation to check notifications.
Replace screens with alternatives
Try reading or listening to calming music instead.
Leverage Sleep-Friendly Technology
Use sleep tracking apps wisely
Monitor patterns without becoming obsessive.
Consider smart lighting
Automate dimming lights to support natural sleep cues.