How Technology Affects Sleep
Understanding the Connection Between Technology and Sleep
The Science Behind Technology’s Impact
Blue Light and Melatonin Suppression
Exposure to blue light from screens can suppress melatonin, a hormone that regulates sleep. Studies show that this disruption delays your natural sleep cycle.
Overstimulation from Digital Content
Engaging with social media or video games increases brain activity, making it harder to wind down and relax before bed.
Common Habits That Disrupt Rest
Screen Time Before Bed
Using devices within an hour of bedtime is linked to poorer sleep quality, according to research from sleep experts.
Notifications and Sleep Interruptions
Alerts from phones can wake you during the night, fragmenting sleep and reducing its restorative power.
Practical Tips to Reduce Technology’s Impact on Sleep
Creating a Tech-Free Bedtime Routine
Set a Digital Curfew
Stop using screens at least 60 minutes before bed to allow your brain to transition into sleep mode.
Replace Screens with Calming Activities
Try reading a physical book or practicing deep breathing to prepare your mind for rest.
Optimizing Your Sleep Environment
Use Blue Light Filters
Activate night mode on devices or wear blue-light-blocking glasses to minimize exposure.
Keep Devices Out of the Bedroom
Charge your phone outside the bedroom to resist the temptation of late-night scrolling.