The influence of technology on sleep: How screens and co. disrupt our sleep rhythm
In the modern world, technology is a constant companion. Smartphones, tablets, laptops and televisions are ubiquitous and affect almost every aspect of our lives - including our sleep. But how exactly does constant use of technology affect our sleep quality? In this blog post, we will explore the different ways in which technology affects our sleep and provide practical tips on how to minimize the negative effects.
How Technology Affects Our Sleep
- Blue light and its effect on the sleep-wake rhythm
Screens emit blue light, which suppresses the production of melatonin - the hormone that regulates the sleep-wake cycle. Blue light signals the brain to stay alert by disrupting natural sleep signals. This can lead to difficulty falling asleep and lower sleep quality, especially in the evening.
- Stimulation and stress caused by digital content
Scrolling through social media, reading the news, or playing video games before bed can stimulate the brain and increase stress levels. This mental activity can make it harder to switch off and relax, further delaying falling asleep.
- interruptions caused by notifications
Even if your smartphone is in "do not disturb" mode, flashing lights, vibrations or quiet noises can interrupt your sleep. Being constantly connected to the digital world often makes sleep less restful.
- Sleep delay due to binge-watching and doomscrolling
Streaming services and social media are designed to hold our attention for as long as possible. Many people spend hours binge-watching series after series or endlessly scrolling through their feeds - often at the expense of valuable sleep time. This consumption can lead to sleep deprivation, which can affect health in the long term.
Tips to Reduce the Negative Impact of Technology on Sleep
Reduce screen time before bed
Try to turn off all screens at least an hour before bedtime. Instead, use this time for relaxing activities like reading (from a physical book), meditation, or taking a warm bath.
Enable night mode
Many devices offer a "night mode" or "blue filter" that reduces the amount of blue light emitted by the screen. This feature should always be activated in the evening to minimize the impact on the sleep-wake cycle.
Banish technology from the bedroom
To create a restful sleep environment, all technology such as smartphones, tablets and laptops should be removed from the bedroom. If possible, use a classic alarm clock instead of your smartphone to avoid the temptation to look at the screen late at night.
But if you don't want to switch to a regular alarm clock, at least put your phone as far away from you as possible, ideally on the other side of the room. That way you don't run the risk of hitting snooze and oversleeping, because you actually have to get out of bed to turn off the alarm.
Conclusion
Technology has become an integral part of our everyday lives, but its impact on sleep should not be underestimated. By making conscious decisions about your technology use and developing healthy sleep habits, you can minimize the negative effects and find more restful sleep. Your body and mind will thank you.