Technology has revolutionized countless aspects of our lives, from how we communicate with one another to how we conduct business and even how we entertain ourselves. However, we need to be aware of the potentially serious implications it can have on our health, sleep in particular. This article will explore the impacts of technology on sleep, and suggest ways to manage screen time in order to sleep better and healthier at night.
1. What’s Keeping You Awake? Assessing Technology’s Impact on Sleep
Technology has rapidly infiltrated our day-to-day lives. More and more of our activities are being powered by devices such as a smartphone, laptop or tablet. As technology evolves, we become increasingly reliant on it and thus our time spent using it increases.
Undeniably, technology use has affected our sleep. From notifications to blue light, our modern gadgets interfere with our natural circadian rhythm and make us more likely to stay up later than intended. A study involving 13,055 adults found that those who owned smartphones felt more difficulty falling and staying asleep.
The biggest culprit to blame, however, is the light emitted from our screens. Our phones, laptops and even TVs are effective at producing a spectrum of different color lights. Blue light in particular suppresses the secretion of melatonin, a hormone that helps us fall asleep.
So, if you’re wonder what’s keeping you awake at night, the answer is technology. To achieve a better night’s sleep, it’s recommended to turn off all digital devices (which includes TVs) at least an hour before bed. This short break will allow your mind to stop fixating on phosphenes and allow your body to begin producing the natural melatonin for a better sleep.
- Set yourself a “screen-time” cut off, and stick to it. Depending on the individual, this could be anywhere between 30 to 90 minutes before bed.
- Dim the lights. In other words, switch off or dim the lights in the room to create an environment more conducive to sleep.
- Reduce blue light exposure. Consider using blue light filter eyeglasses, or installing a blue light filter app on your devices.
2. Unplugging Before Bedtime: Managing Screen Time for Better Rest
It’s no secret that a restful night’s sleep is crucial for health, energy, and wellbeing. Unfortunately, our love of screens may be robbing us of our precious sleep. The blue light emitted from screens can disrupt our sleep cycle, resulting in a less restful sleep than we were hoping for. So, one of the best ways of getting better rest is to take some time to unplug.
A few simple steps can help you manage your screen time better and get a better night’s sleep.
- Turn off screens 30 minutes before bed: Resist the urge to stay on your screen right up until bedtime. Instead, ease your way into sleep mode by limiting your access to screens to the half hour before bedtime.
- Explore other activities: Fill that 30 minutes with other activities such as reading, journaling, stretching, or taking a warm bath. These activities will help you wind down and get ready for bed earlier.
- Be mindful of the rules you set: Set specific limits for yourself, and be sure to hold yourself accountable. For example, you could give yourself a “curfew”; establishing a last call for devices at 10 p.m., or whichever works for you.
By setting and following these simple guidelines, you can reduce the amount of time spent on screens and slightly alter your rest-time routine for better sleep. The results of this screen-time management may be more restful, productive days. So, turn off screens today and give your rest the respect it deserves.
3. Looking Ahead: Harnessing Technology to Improve Sleep Quality
In this day and age, advances in technology can be seen everywhere, from communication and transportation to the medical industry. Now, a number of tools and devices on the market are aiming to improve the quality of sleep. Here is an overview of some of these new technologies and potential benefits:
- Smart Sleeping Aids – Wearables such as sleep trackers, sleep masks, mattress pads, and earbuds are all designed to monitor and analyze sleep patterns and ultimately improve the overall quality of sleep.
- Noise-Cancelling Headphones – Although these headphones are often marketed for listening to music, their real purpose is to help block out distracting ambient noise. With fewer disturbances at night, it’s easier for the body to slip into a deep, restful sleep.
In addition to these specific tools, there are also some lifestyle changes you can make to improve sleep quality. Shutting off electronics well before bedtime is one way to minimize exposure to distracting lights and sounds, while creating a relaxing environment for yourself can help you drift off to sleep quicker and stay asleep longer.
By combining these technologies and lifestyle changes, it is possible to get restful, restorative sleep and wake up feeling refreshed. When it comes to achieving better sleep, it’s worth investing the time, energy, and money to make sure you’re doing everything possible to set yourself up for success.
4. The Road to Restful Slumber: Taking Control of Your Tech Habits
Late-night scrolling through your phone, watching TV, or playing video games can prevent restful sleep. Technology has become an integral part of our daily lives, so it’s important to take control of your tech habits to maintain healthier sleep patterns. Here are 4 practical steps that will help steer you in the right direction:
- Set boundaries: Be conscious of when you are turning off your technology for the night. Designate certain hours when you do not bring your technology to bed, and stick to those hours.
- Eliminate distractions: Turn off notifications or put your phone to silent mode. You will be less likely to constantly check your phone if you aren’t alerted each time there is a new notification.
Meeting yourself halfway by finding a happy medium between using technology for leisure and setting your boundaries is key. Certain activities like reading a physical book, meditating, yoga, or listening to calming music can all help to relax your mind in the evening. When it is past your designated hour, turn the TV off, and switch to one of these activities.
Lastly, it’s essential to recognize when technology takes over. Having awareness of your activities and when to let go of them is especially important for maintaining healthier sleep patterns.
Start incorporating these steps into your evening routine and you will be feeling more rested in no time!
Rest and rejuvenation are important aspects of life that technology can either enhance or detract from. By following the tips outlined in this article, you can develop good habits to ensure technology doesn’t take away from getting the quality sleep you deserve. With a few mindful adjustments to your daily routine, you can enjoy the benefits of technology while still getting the rest you need to lead a happy and healthy life.
