In today’s technology-driven world, digital technology is a necessary part of our daily lives. We turn to gadgets from smartphones to smart TVs for work, entertainment, and communication. All of what technology does for our lives is a blessing, yet technology also has a less desirable ‘cost’—our sleep. Evidence suggests that too much screen time and or poor tech behavior can contribute to disruptions in our sleeping pattern leading to insomnia, fatigue, or debilitating long-term consequences.
If you’ve ever found yourself mindlessly scrolling social media long past bedtime—and nowhere near tired – or waking up groggy after a night of binge-watch from a series of shows, there’s no doubt technology plays a role in our sleep. The good news is, with a few changes you can minimize, and even eliminate those disruptions, and get the sleep you crave. Let’s take a closer look at six significant ways technology may be influencing your sleep, and how to resolve it
Table of Contents
1. The emissions of blue light create disturbances throughout your natural sleep-wake cycle.
Technology impacts the strongest negative impact on sleep through the emission of blue light. Blue light produced by devices such as smartphones and computers and tablets guides your brain to believe it is noon. The production of sleep-inducing hormone melatonin along with sleep onset is reduced through exposure to blue light.
What to Do:
- Use “Night Mode” or “Blue Light Filter” on devices.
- Refrain from using screen devices during the last 1-2 hours before your bedtime.
- Using blue-light-blocking glasses becomes necessary when screen usage becomes necessary during nighttime.
2. Your brain stays active throughout nighttime due to notification alerts.
Texts, emails and social media notifications produce brain stimulation which results in staying awake through their audio signals. Your brain stays active throughout the night regardless of checking your phone because you continue experiencing alerts.
How to Fix It:
- Enable “Do Not Disturb” function to create a silent night before sleeping.
- Place your phone either on silent mode or somewhere beyond your reach.
- Design evening blocks during which you will receive no alerts from your notifications.
3 Endless Scrolling Leads to Sleep Procrastination
Do you plant those five more minutes in your mind knowing you will end up searching on your phone for ninety minutes or longer? The behavior known as sleep procrastination causes people to postpone their bedtime while making their sleep period shorter. The engagement maintains of social media and videos and games make it challenging for users to pull away from their devices.
How to Fix It:
- Establish a time limit for phone usage which should end at 10 PM everyday.
- Check telephone screen time utilization through the Android “Digital Wellbeing” application and the iOS “Screen Time” tool.
- The practice of scrolling should be replaced with reading books or practicing meditation techniques.
4. Smart Devices in the Bedroom Create Sleep Distractions
Electronic equipment situated in your bedroom tells your brain that your sleeping area contains activities over relaxation functions. Poor sleep quality results from disconnecting the mental link between your sleep environment and bedroom restfulness.
How to Fix It:
- When you retire for sleep you should ban all devices from your bedroom area.
- The smart alarm should stay in a separate room to prevent you from using it.
- Warm dimmer lighting functions better than standard lighting during evening hours.
5. Anxiety develops when people monitor their sleep through devices excessively.
Users of Fitbit and Oura Ring trackers can access useful sleep data but excessive focus on these numbers risks negative results. Modern trends suggest that frequent sleep score monitoring generates anxiety which develops into problems that prevent better sleep.
How to Fix It:
- Scheduled usage of sleep trackers should be more frequent rather than every day.
- Turn your attention to personal feelings instead of fixating only on numerical data.
- Use the device tracker only when its usage does not create anxiety.
6. Expansive streaming experiences as well as video games over excite the human brain
Before bedtime you can become mentally active by binge-watching shows or playing video games thus creating difficulty in relaxing. These activities generate excitement and rise in adrenaline which lengthens your time to fall asleep.
How to Fix It:
- You should avoid gaming and TV viewing for at least one hour before your bedtime.
- Select mediative content types such as light reading or podcasts instead of stimulating alternatives.
- Follow a bedtime preparation routine as a signal to your brain indicating sleep time.
Final Thoughts
Most devices in modern life double as both life advantages and sleep disturbances unless we actively control their use before bedtime. Your sleep quality becomes much better when you introduce three precise modifications to your nightly routine which eliminate blue light exposure and reduce notification cacophony while keeping electronics away from your bed.
The key is balance. The solution does not require complete technology restriction yet intentional monitoring of habits leads to enhanced deep sleep. Test one or two of these regulations for tonight and observe your transformation in mood during the following day.
