The Impact of Technology on Sleep Quality
How Technology Disrupts Sleep
Exposure to Blue Light
Effects on Melatonin Production
Blue light from screens suppresses melatonin, making it harder to fall asleep.
Reducing Blue Light Exposure
Use blue light filters or wear blue light-blocking glasses in the evening.
Constant Digital Stimulation
Increased Cognitive Activity
Engaging with stimulating content before bed keeps the brain active, delaying sleep.
Setting Screen Time Limits
Reduce screen exposure at least one hour before bedtime to promote relaxation.
Practical Steps to Improve Sleep
Establishing a Digital Curfew
Creating a Screen-Free Zone
Keep electronic devices out of the bedroom for a healthier sleep environment.
Using Night Mode Features
Activate night mode on devices to reduce blue light exposure.
Optimizing Bedroom Environment
Adjusting Lighting Conditions
Use dim, warm lighting in the evening to encourage melatonin production.
Managing Device Notifications
Turn off notifications to avoid disruptions during sleep.