How Screens and Devices Disrupt Your Sleep
The Science Behind Technology and Sleep
Blue Light and Melatonin Suppression
Electronic devices emit blue light, which reduces melatonin production, delaying sleep onset.
Mental Stimulation Keeps You Awake
Scrolling through social media or emails activates the brain, making it harder to wind down.
Practical Ways to Reduce Tech’s Impact
Implement a Digital Curfew
Avoid screens at least 1-2 hours before bedtime to allow natural melatonin release.
Use Blue Light Filters
Enable night mode on devices or wear blue-light-blocking glasses in the evening.
Keep Devices Out of the Bedroom
Charge phones outside the bedroom to eliminate temptation and reduce EMF exposure.
Switch to Relaxing Alternatives
Replace screen time with reading, meditation, or calming music before bed.
Long-Term Solutions for Better Sleep Hygiene
Create a Tech-Free Wind-Down Routine
Establish a Pre-Sleep Ritual
Develop habits like journaling or light stretching to replace screen dependency.
Optimize Your Bedroom for Sleep
Use Blackout Curtains
Block artificial light from street lamps or electronics for a darker sleep environment.
Invest in an Alarm Clock
Avoid using your phone as an alarm to prevent late-night and early-morning screen use.
Monitor Sleep with Non-Intrusive Tech
Wearable sleep trackers can help analyze sleep patterns without disrupting rest.