We’ve all noticed an uptick in how much technology we rely on each and every day. Whether we’re working from home, catching up on the news, or simply socializing, our phones, computers, and other devices have become an integral part of our lives. But with all the gadgetry, have we stopped to think about how it impacts our sleep? Technology and sleep are inextricably linked, and it’s time to take a closer look into how reducing screen time can result in more restful nights.
I. Exploring Technology’s Depths and Its Impact on Sleep
Technology can be a wonderful companion, but it can also be something that can cause unrest when we least expect it. Our lives are so embedded with technological gadgets and advancements that we have to ask ourselves: is it possible that our use of technology is impacting our sleep patterns?
It’s a difficult question to answer because we use so much of it throughout the day! However, there are definitely some risks we should consider when it comes to technology and sleep.
- Blue Light: Many of our devices emit blue light, which is known to suppress melatonin production in the body. This could lead to difficulties falling asleep due to disruption to the circadian rhythm.
- Screen Time: Focusing on small screens can create strain on the eyes. In addition, the content of the screens can stimulate the mind and cause us to forget to rest.
- Sleep Schedule: Some technologies are designed to alert us when we should turn in for the night. While this can be helpful in some cases, it may also lead us to take on a fixed sleep schedule that may be difficult to keep.
In order to fully take advantage of the benefits and reduce the risks of technological use, we should prioritize awareness of our relationship with it. Limiting exposure to blue light, setting realistic screen time standards, and maintaining a varied sleep schedule are all excellent steps for creating a better balance.
II. Assessing Habitual Screen Time and the Effect on Sleep
It’s no secret that routine technology use can significantly diminish the quality of our sleep. It could be scrolling aimlessly through Instagram stories late at night or the urge to finish another episode of a series before bed. Assessing our screen habits can help us improve both our mental and physical well-being.
Limit Technology Before Bed: Touted as one of the most helpful remedies against poor sleep habits that technology can cause, actively cutting down the amount of time you’re on your electronic devices before bed will have a positive effect on your sleep. The blue light that emits from phones and laptops mimics the natural light of sunlight and can make it harder to fall asleep.
Check Your Screen Time: If it’s hard to keep tabs on how often you’re using technology, you can check your device’s settings. Most products now have built-in screen time monitors that can give you a detailed overview of your metrics. From there, create goals to realistically reduce your screen time habits.
- Set a time frame to disconnect from your phone
- Shift activities to screen-free tasks such as reading a book or sketching
- Dedicate a designated area in your living space that’s free from technology disruption
Creating mindful habits around our technology consumption will invariably affect our overall health. Habitual screen time can be damaging to our mental health, and by implementing techniques like limiting access to screens, setting clear limits around our device use, and monitoring our behavior, we can all pursue better quality sleep.
III. Setting Rules to Create Healthy Screen Habits
For parents, it can be difficult to establish healthy screen habits with their children. Without rules and boundaries, children might overuse devices and not get enough offline activities like reading and outdoor play. Fortunately, setting rules for screen time can make a world of difference.
To start, parents need to determine their own rules. Many parents create a “screen time contract” with their children to outline reasonable rules. Here are some tips for creating such a contract:
- Set reasonable daily limits. Give your child a set number of hours per day to use their device. If need be, you can also institute time limits on specific activities like social media and Netflix.
- Schedule device-free times. Establish times throughout the day where device use is not allowed. For example, you can create timeframes where your child shouldn’t use their device during meals, or immediately before bedtime.
- Agree on screen rules and consequences. Talk through scenarios and make sure you and your child are on the same page. Know what your child knows, and don’t assume your child knows what you know.
- Put your phone away. Model the behavior you want to see — if you don’t use your phone for fun during mealtime, your child won’t either.
Once rules are decided upon, it can be helpful to place the list where everyone can regularly review it, like on a chalkboard or refrigerator door. Also, be sure to stay consistent in enforcing rules. It might take a few weeks to set the standard, but not being consistent will likely lead to less effective communication.
It’s also important for parents to create a balance between device use and other activities. Encourage your kids to go out, explore, and get active with their friends and family. Show them that there are lots of valuable offline activities worth pursuing.
IV. Battling Technology Addiction and Engaging in Quality Sleep
Nowadays, technology addiction is widespread and many individuals, especially young people, are suffering from its effects. Although technology is an amazing invention, it has the potential to distract us from other important activities such as sleep. Therefore, it is essential to learn how to establish healthy boundaries with technology.
- Turn off all devices 30 minutes before bedtime.
- Resist the urge to check your phone in the middle of the night.
- Don’t keep your devices close to you when you’re sleeping.
How to create a calming atmosphere before sleeping
Getting a good night’s rest isn’t just about avoiding technology, it’s also about creating a sleep-friendly atmosphere. To achieve this, it’s important to practice certain activities before going to bed. Examples include:
- Taking a hot shower.
- Doing light stretches or yoga moves.
- Reading a book or having a conversation with your loved ones.
These activities can help to relax your body and mind, and therefore have a positive effect on sleep quality. In summary, reducing technology usage before bed can drastically improve the quality of our sleep.
V. Reframing Sleep and Technology Schemes for Better Rest
We live in a world where technology has great power over our lives. We are connected to our cell phones and laptops even when we should be asleep. However, it is possible to adopt new schemes that will allow technology to help us instead of hurting our sleep.
To reframe your sleep and technology schemes, here are a few things to consider:
- Establish a nighttime routine: Just as you have a daily routine for waking up, have a nightly routine to transition your mind and body into “sleep mode.” This can include activities such as reading a book or doing light stretching for 10 minutes.
- Unplug before bed: Step away from your phone and laptop a few hours before bed. Complete any tasks that need to be done; if not, make a note and finish it the next day. This will give your mind the time it needs to relax and rest.
- Stick to a Sleep Schedule: Make sure to go to bed and wake up at roughly the same time every day. Routines allow us to fix our levels of alertness and energy, as well as helping our minds recognize that it’s time to sleep.
- Make your bedroom sleep-friendly: Set a comfortable temperature, make sure the lighting is as low as possible, and no electronics are allowed in the bedroom. If you are easily disturbed by noise, listen to white noise or use earplugs to cancel out any sound that might wake you up.
These simple steps can help us better leverage technology for better rest. Instead of letting it take over our lives, we can use it to help us prioritize sleep and relaxation.
Modern technology has allowed us to unlock a whole new world of possibilities and yet, with it comes a slew of new challenges. The relationship between technology and sleep cycles is complex, but the good news is that it’s controllable. Building good habits, setting appropriate shut-off times, and reducing screen time can help us get the restful night’s sleep that we all need. A healthier relationship with technology is in reach, if we take the necessary steps.
