Electronic devices can wreak havoc on your sleep, making it harder to fall asleep and stay asleep.
This blog post dives into the science behind why electronics disrupt your sleep and offers tips to help you reclaim a good night’s rest.
Why Screens Keep You Up at Night
Our bodies naturally follow a 24-hour sleep-wake cycle. In the morning, sunlight triggers the release of cortisol, a hormone that makes you feel alert. As evening approaches, melatonin, another hormone, kicks in to make you feel sleepy.
Electronic devices, particularly those with backlit screens like phones, tablets, and computers, emit blue light. This blue light disrupts the production of melatonin, making it harder to wind down and fall asleep. Blue light can also decrease the quality of your sleep, reducing the amount of time you spend in deep sleep and REM sleep, both crucial for feeling refreshed and focused during the day.
Children are especially vulnerable to the sleep-disrupting effects of blue light. Studies have shown that using electronic devices before bed can make it harder for them to fall asleep and lead to poorer quality sleep overall.
Beyond Blue Light: Other Electronic Sleep Disruptors
Blue light isn’t the only culprit. Even dim light from household bulbs can suppress melatonin production. In fact, one study found that bright bedroom lighting could decrease melatonin production by a significant amount compared to a dimmer setting.
Ideally, avoid using electronics with blue light-emitting screens for a few hours before bedtime. However, if you work or study at night, here are some strategies to minimize the impact on your sleep:
Tips for Using Technology Before Bed
- Minimize daytime and nighttime electronics use: Excessive screen time throughout the day can negatively impact sleep, especially for teenagers.
- Create a relaxing bedtime routine: Establish a regular sleep schedule and unwind with calming activities before bed, ditching the screens.
- Make your bedroom a screen-free zone: Remove TVs, laptops, and phones from your bedroom to create a sleep-conducive environment.
- Dim the lights: Opt for dimmer lighting in the evenings, ideally with a color temperature on the red or orange spectrum, which has less impact on melatonin production.
- Use nighttime mode: Many devices have a built-in “nighttime mode” that reduces blue light emissions and adjusts the screen brightness.
- Invest in blue light blocker glasses: These orange-tinted glasses can help shield your eyes from blue light in the evenings.
By following these tips and being mindful of your electronic device use, you can create a sleep-friendly environment and set yourself up for a restful night’s sleep.