The Effects of Technology on Sleep and How to Reduce Their Impact

In today's modern world, technology has become an integral part of our lives. We rely on it for work, entertainment, and communication, but it can also have a negative impact on our sleep. 

The blue light emitted by screens, the constant notifications, and the temptation to stay up late scrolling through social media can all disrupt our natural sleep patterns.

In this blog post, we will explore the effects of technology on sleep and provide some tips on how to reduce their impact.

Blue Light and Sleep

One of the primary ways that technology can affect our sleep is through the blue light emitted by screens.

Blue light has been shown to suppress the production of melatonin, a hormone that helps regulate sleep-wake cycles. This means that using technology late at night can disrupt our natural sleep patterns and make it more difficult to fall asleep.

The impact of blue light on sleep has been studied extensively, and the results are clear.

One study found that participants who read from an electronic device before bed took longer to fall asleep, had less REM sleep, and were more tired in the morning than those who read from a printed book.

Another study found that exposure to blue light before bed reduced melatonin production by 58%.

To reduce the impact of blue light on your sleep, try to limit your screen time in the evening. Avoid using electronic devices for at least an hour before bed, and consider using a blue light filter on your phone or computer.

Some devices have a built-in filter, while others require a separate app or program. You can also try using amber-tinted glasses, which block blue light and can help you sleep more soundly.

Notifications and Sleep

Another way that technology can impact our sleep is through constant notifications.

When our phones or other devices beep or vibrate, we are often compelled to check them, even if it means interrupting our sleep. This can disrupt our natural sleep patterns and make it more difficult to fall back asleep.

To reduce the impact of notifications on your sleep, try turning off non-essential notifications at night. 

For example, you may want to turn off notifications for social media or email, but keep important notifications like phone calls or alarms. 

You can also try using the "Do Not Disturb" mode on your phone, which silences all notifications except for those on your VIP list.

Temperature and Sleep

Technology can also impact our sleep through the temperature in our bedrooms.

Many of us rely on air conditioning or heating systems to keep us comfortable while we sleep, but these systems can also disrupt our natural sleep patterns. Extreme temperatures, whether too hot or too cold, can make it more difficult to fall asleep and stay asleep.

To reduce the impact of temperature on your sleep, try to keep your bedroom between 60 and 67 degrees Fahrenheit (16 and 20 degrees Centigrade). This is the optimal temperature range for most people to sleep comfortably. You can also invest in a smart thermostat, which can automatically adjust the temperature in your home based on your sleep patterns. This can help you sleep more soundly and wake up feeling refreshed.

So, technology has many benefits, but it can also have a negative impact on our sleep.

Blue light from screens, constant notifications, and extreme temperatures can all disrupt our natural sleep patterns and make it more difficult to get a good night's sleep.

By limiting screen time in the evening, turning off non-essential notifications at night, and keeping our bedrooms at an optimal temperature, we can reduce the impact of technology on our sleep and wake up feeling more rested and refreshed.

(The image source is https://www.pexels.com/photo/couple-sleeping-with-pet-dog-4560155/ )