How does technology affect sleep?

2.01.2020

According to most studies, at least 90% of us use technology at least one hour before going to bed. In some ways it is natural. We are surrounded by technology all day long, using it at work, at home and at play.

It turns out, however, that our sleep is not fully compatible with technology. So we should develop healthy habits around technology as well as sleep so that we can fully reap the benefits of both.

There are several major factors that determine how technology directly affects our sleep.
Most people don't feel them all, but almost everyone will notice something on this list that is certainly present in their lives.

 

Blue light

Blue light is a type of light emitted by most electronic devices. This includes cell phones, tablets, laptop and desktop screens, TVs, and even e-book readers. Unfortunately, this steady stream of blue light late at night can stop the human body from producing enough melatonin. Since melatonin helps us sleep, blue light from our devices often makes bedtime shift more than it should.

The magnitude of the blue light effect depends on the exact wavelength emitted by the screens, as well as how long and how often we look at them. Looking at your phone once or twice to check the time will have less effect than typing, staring at a mostly white screen or reading a book on an illuminated reader.

Unexpected sounds

Even if you moderate the blue light effect, the phone can still disturb our sleep. It is well known that noise disturbs it, which can reduce the quality of the necessary rest. The noise made by cell phones, kept near the bed or under the pillow, can disturb us from the proper rhythm of sleep. We react all day to sounds made by electronic devices. We are more likely to wake up to our phones ringing than any other noise. Not only that, but we are used to checking the phone every time we hear certain sounds. So it makes sense that we'll wake up hearing our cell phone at night, even if we don't remember it in the morning.

Over-stimulation

One of the things is replying to a message while lying in bed or browsing Instagram. It is quite another thing to use technology where all kinds of activities can stimulate the brain, many of which even involve the release of adrenaline. When this happens, it can be almost impossible to fall asleep quickly. If we do this too often, the brain may start to be stimulated when you go to bed, solely because of the association, not because something actually happened.
Everything from video games to stressful conversations to energizing work can stimulate the brain and make it harder to fall asleep. Therefore, sleep experts often suggest removing technology from the bedroom to avoid this risk and help the body associate the bed primarily with sleep.

 

Addiction

The addiction to technology is real and can also disrupt sleep. For someone addicted to a phone, tablet, computer or other device, putting it down may seem terribly difficult. The more dependent you are on technology, the more severe your sleep disturbance will be.

This type of destructive addiction is common with smartphones, though any electronic equipment can be the same. Basically, researchers determine a person's level of addiction by monitoring how much time a person spends using the device. It can also be measured by how often the device receives the device during the day, how urgently a person needs to check the phone after hearing the notification sound, and how the person feels when they cannot access it or cannot be connected to the Internet for a certain period of time.

 

Minimizing the impact of technology on sleep

Technology is bad for sleep, but what can you do about it? After all, you must have a cell phone, and on Sunday mornings to watch TV in bed. Even if you can't imagine the moment without technology, there are ways to establish protective boundaries around sleep. Doing these activities will help you rest better at night.

 

Put it down

Sure, you need a phone, but that doesn't mean you need to be connected 24/7, especially when you're trying to sleep. Put down the phone, turn off the TV and give your body the relaxation it needs.
It's best to stop using technology at least one hour before bedtime. Decide when you need to lie down based on what time you get up and how much sleep you need. Then subtract an hour or two. That's when you should put the phone down overnight.

For best effect, you can turn off all your technology. Put your phone, tablet, computer and remote controls out of reach, or leave them all in another room.

 

Leave it in another room

Since technology can also be disturbing when you fall asleep, find a place outside the bedroom. Leave the laptop in the office, another room or even on the kitchen counter. Place your chargers there as well, so you can wake up with your equipment charged and ready to use.
If you are using your phone as an alarm clock, know that you have another option. Its place can be taken by a cheap alarm clock from the store.

Plan your bedtime routine

With technology turned off, you may not know exactly what to do with yourself. Plan it in advance. Come up with some relaxing activities that you can do in an hour or two before bedtime that doesn't require technological devices. Consider such things as soaking in warm water, reading a real book, talking to your loved ones, or cleaning the house. You may have to try a few things before finding what works for you. Make sure these activities are relatively non-stimulating, lest you wake up your brain.

Turn off notifications

If for some reason you need to have technology with you in the bedroom, turn off all notifications during the night. Many devices have a Do Not Disturb mode where you can specify which notifications should appear and which not. For example, iPhones allow you to turn on the ringer when people ring more than once in a minute. You can also set it up to only receive notifications from certain people in case a message arrives that can't wait.

As we learn more and more about how technology affects our sleep, we will need to learn to develop habits that allow us to use technology and have a good rest. Technology is a gift, but it also comes with new responsibilities.