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.