How Screens Disrupt Your Sleep
Smartphones, tablets, and laptops emit blue light, which interferes with melatonin production, delaying sleep onset.
The Science of Blue Light and Melatonin
Studies show that exposure to blue light before bed can reduce melatonin levels by up to 50%, making it harder to fall asleep.
Effects of Late-Night Social Media Scrolling
Engaging with stimulating content before bed increases mental alertness, counteracting relaxation.
Tip: Enable Night Mode on Devices
Reduce blue light emission by activating “Night Shift” or similar features in the evening.
Tip: Set a Technology Cutoff Time
Avoid screens at least 60 minutes before bedtime to improve sleep quality.
How Notifications Affect Sleep
Unexpected alerts can cause micro-awakenings, fragmenting sleep and reducing deep sleep stages.
The Problem with “Do Not Disturb” Overrides
Emergency bypass settings can still disrupt sleep if important contacts call late at night.
Solution: Use Airplane Mode
Disable all notifications by switching to airplane mode while sleeping.
Smart Devices in the Bedroom
Smart speakers and wearables can emit subtle lights or sounds that disturb sleep.
Solution: Keep Tech Out of the Bedroom
Create a tech-free zone to minimize sleep disruptions.
Healthy Alternatives to Nighttime Screen Use
Replace screen time with relaxing activities to promote better sleep.
Reading a Physical Book
Unlike e-readers, paper books don’t emit blue light and help induce drowsiness.
Practicing Mindfulness Meditation
Guided meditation apps (used earlier in the evening) can prepare your mind for sleep.
Tip: Try the 4-7-8 Breathing Technique
This method calms the nervous system and reduces insomnia.
Listening to White Noise or Nature Sounds
Soothing background noise can mask disruptive sounds and improve sleep continuity.
Solution: Use a Dedicated Sound Machine
Avoid using your phone for white noise to prevent temptation to check notifications.