Unplugged Nights: Taming Tech for Deeper Sleep







Unplugged Nights: Taming Tech for Deeper Sleep

Unplugged Nights: Taming Tech for Deeper Sleep

How Technology Disrupts Rest

The Blue Light Effect

Suppressing Melatonin

Screens emit blue light that tricks your brain into staying awake by halting melatonin release.

Use Night Mode

Activate warm filters on devices to cut blue light exposure after dusk.

Ditch Devices Early

Stop screen use 1-2 hours before bed for optimal hormone balance.

Mental Overstimulation

Keeping You Wired

Endless scrolling or gaming ramps up brain activity, delaying sleep onset.

Set Boundaries

Designate a no-tech zone—like your bedroom—to break the cycle.

Replace with Calm

Swap tech for a podcast or audiobook to ease into rest.

Strategies to Reclaim Your Sleep

Creating Tech-Free Habits

Charge Outside the Bedroom

Keep phones and tablets in another room to resist late-night checks.

Use an Alarm Clock

A basic clock eliminates the need for your phone by the bed.

Schedule Downtime

Set a daily “off” time for all screens to build consistency.

Balancing Tech and Rest

Limit Notifications

Mute non-essential alerts in the evening to avoid sleep-disrupting pings.

Test a Tech Fast

Try a weekend with minimal device use to reset your sleep patterns.