Technology has become an integral part of our daily lives, but it’s important to understand the effects on our sleep.
Whether it’s staring at a computer screen for hours or scrolling through social media before bedtime, the effects of technology on our sleep can be significant.
1. Disrupts Circadian Rhythms
The blue light emitted from screens can disrupt our circadian rhythms, making it harder to fall asleep and stay asleep.
This blue light suppresses the production of melatonin, a hormone that regulates our sleep-wake cycle, leading to poor sleep quality.
2. Increases Alertness
Smart devices, particularly mobile phone screens, can stimulate our brains, making us feel more alert and awake.
This heightened state of alertness can complicate falling asleep, resulting in sleep difficulties and a decline in sleep quality.
3. Decreases Physical Activity
Technology can reduce physical activity levels, as people spend more time sitting in front of screens than engaging in physical activity.
Understanding the effects of technology can help you make better decisions that improve your sleep.
Physical activities are important for promoting good sleep habits, so a decrease in them can have a negative impact.
4. Causes Stress and Anxiety
Technology can also contribute to stress and anxiety, which can have a significant impact on sleep.
Checking emails, social media, or the news late at night can increase stress levels and make it difficult to relax and fall asleep.
5. Decreases Sleep Quality
Last, the habit of sleeping with devices such as smartphones, tablets, or laptops can also have a negative impact on sleep.
The electromagnetic radiation emitted from these devices can interfere with sleep.
And the constant temptation to check the device can make it difficult to fall asleep and stay asleep.
How to Limit the Effects of Technology on Your Sleep
To limit the effects of technology on your sleep, it’s necessary to establish good sleep habits.
Here are a few tips to help:
- Screen time: Limit screen time to at least an hour before bedtime, to avoid the blue light and stimulating effects of technology.
- Eye-care technology: Use apps to reduce the intensity of the blue light, tinting the screen amber, which can help you sleep easily.
- Sleep environment: Make sure your sleep environment is relaxing, with comfortable bedding and minimal distractions.
- Engage in physical activity: Physical activity and exercise can promote better sleep habits, so try to engage in physical activity during the day.
- Reduce stress and anxiety: Finally, try to reduce stress and anxiety disorder by practising mindfulness or any personal rituals that calm your nerves.
Final Thoughts On Effects Of Technology On Sleep
The impact of technology on sleep can be significant, leading to decreased sleep quality and quantity.
By limiting screen time, engaging in physical activity, reducing stress and anxiety, and creating a relaxing sleep environment, you can improve your sleep and overall mental health.