One framework 6 ways technology affects your sleep health
One framework 6 ways technology affects your sleep health and Technology has become an integral part of our daily lives. From smartphones and tablets to laptops and smartwatches, these devices keep us connected, informed and entertained at all times, allowing us to interact successfully.
While technology offers many benefits, it also significantly impacts our sleep health. With screens flashing late into the night and endless notifications disrupting our sleep patterns, it’s important to understand how technology impacts our ability to recover.
This guide explores six key ways technology can disrupt our sleep and provides insights into how we can mitigate these effects for better, more restorative sleep.
Exposure to Blue Light
Blue light from screens can suppress the production of melatonin, the hormone responsible for regulating the sleep-wake cycle. This suppression can make it difficult to fall asleep, leading to delayed sleep onset and reduced sleep quality. Working on devices in the hours before bedtime can therefore contribute to insomnia or other sleep disorders.
To reduce the effects of blue light exposure, consider wearing blue light blocking glasses or enabling night mode on your devices.
Maintaining a digital curfew an hour before bed can help your body fall asleep more easily and promote effective natural melatonin production. If you continue to experience problems, we recommend melatonin sleep gummies. These non-addictive supplements promote relaxation and support better sleep. It is always advisable to consult your doctor before incorporating supplements into your daily routine.
Overstimulation and Mental Alertness
Viewing stimulating digital content such as social media, video games or exciting news can keep your mind alert and active, making it difficult to switch off at night. This heightened mental state can delay your sleep cycle and make you restless when you finally want to fall asleep.
To counteract overstimulation, develop a bedtime routine with calming activities such as reading, meditating or taking a warm bath. Turn off digital devices well before bedtime to focus on relaxation and effectively unwind.
Constant notifications and interruptions
Frequent texts, emails, or app notifications can disrupt your sleep cycle by waking you up or keeping you in a lighter sleep phase. These interruptions not only disrupt your rest, but can also lead to increased stress and anxiety.
Set your phone to “Do Not Disturb” at night to avoid unnecessary distractions. Designating specific times during the day to check your messages can also reduce the urge to stay connected, which contributes to better sleep hygiene.
Addiction and Habit Formation
Easy access to technology helps phones become an extension of ourselves and often follows us into the bedroom. This addiction can lead to poor sleep hygiene, as the brain associates the bedroom with activities beyond rest or intimacy, such as work or entertainment.
To break this cycle, keep your bedroom free of devices and use it as a sanctuary. Create a physical space dedicated solely to relaxation and help your mind associate the environment with sleep, leading to healthier sleep patterns.
Anxiety and Sleep Disturbances
Constant accessibility can lead to increased anxiety and stress, which in turn contributes to sleep disturbances. Fear of missing out (FOMO), or the pressure to stay up to date with every new piece of information or social media post, can trigger anxiety that causes your mind to race.
Mindfulness exercises like deep breathing or journaling can help relieve the anxiety caused by using technology before bed. By addressing the underlying anxiety, you can fall asleep more easily and achieve deeper, more consistent sleep cycles.
Reduced sleep time
With an endless supply of content, technology can steal precious hours of sleep, giving your body less time to repair itself. Increased screen time can lead to later bedtimes, which in turn leads to sleep deprivation and the associated negative effects on physical and mental health.
To counteract this effect, you can prioritize your sleep by setting a consistent bedtime and wake-up time each day. A schedule that allows for adequate sleep can improve cognitive function.
