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The Impact of Technology on Sleep: How Screens Affect Our Sleep Patterns

Dr. Yishan Xu

Sleep is one of the most critical aspects of our health. Getting at least seven to nine hours of sleep each night is recommended to ensure our bodies and minds are functioning optimally. 

Unfortunately, many of us struggle to get enough restful sleep because of technology. Technology has had a major impact on our sleep patterns. As such, it’s important to understand how screens affect our ability to get the rest we need.

In this article, we’ll look at the effects of screens on sleep patterns and how you can prevent technology from disrupting your sleep.

What Is the Impact of Technology on Sleep?

Technology has become an integral part of our everyday lives. It can help us stay connected with friends and family, access information quickly, and even improve our health.


The blue light emitted by screens can disrupt our circadian rhythms, making it harder to fall asleep and stay asleep. This is because blue light suppresses melatonin production, the hormone responsible for regulating our sleep-wake cycles.

Melatonin is important in sleep regulation because it helps us feel sleepy and signals to our bodies that it’s time to rest. When we’re exposed to blue light, our melatonin production is suppressed, making it harder for us to fall asleep and stay asleep.

Additionally, the content we consume on our devices can be stimulating and make it difficult to relax and drift off to sleep. For instance, if you view a horror movie or play a video game before bed, your mind may be too active to fall asleep. Similarly, if you’re scrolling through social media or reading the news, you may become anxious and find it difficult to relax.

All these effects lead to poorer sleep quality, which can negatively impact our physical and mental health. Many people who struggle to get enough sleep report feeling fatigued, irritable, and having difficulty concentrating.

How Can You Prevent Technology from Disrupting Your Sleep?

You can take several steps to ensure technology doesn’t interfere with your sleep. Here are some of those steps:

Avoid Screens Before Bed

If possible, try avoiding screens for at least an hour before bed. This will give your body time to produce melatonin and prepare for sleep. You can do other activities that don’t involve screens, such as reading a book or listening to music.

Reduce Blue Light Exposure

You can also reduce your exposure to blue light by using blue light-blocking glasses or installing a blue light filter on your devices. This will help reduce the amount of blue light you’re exposed to and make it easier for you to fall asleep. As mentioned earlier, blue light suppresses melatonin production, so reducing your exposure to it can help you get better sleep.

Limit Stimulating Content

Limiting the amount of stimulating content you consume before bed is also recommended. This includes watching movies or playing video games that may be too exciting or engaging for your mind. Instead, opt for calming and relaxing activities to help you drift off to sleep.

Keep Devices Out of the Bedroom

While this isn’t always possible, keeping devices out of the bedroom can help reduce distractions and make it easier to fall asleep. This will let your mind and body relax and prepare for sleep without external stimulation. 

However, if you need to use your phone or laptop in the bedroom, try to keep them away from your bed so that you’re not tempted to use them when you should be sleeping.

Other Tips for Getting Good Sleep

In addition to the tips mentioned above, there are other things you can do to get better sleep. These include:

Expose Yourself to Natural Light

Exposure to natural light during the day can help regulate your body’s sleep-wake cycle. This will help you feel sleepy at night and make it easier for you to fall asleep. Try to spend some time outdoors during the day or open the curtains in your home to let in natural light.

Set a Bedtime Alarm

Setting a bedtime alarm can help you stick to a consistent sleep schedule. “Training” your body to go to sleep at the same time every night will help you fall asleep more easily and get better quality sleep. If possible, stick to the same bedtime and wake-up time every day.

Exercise Regularly

Regular exercise can also help you get better sleep. When you exercise, your body temperature rises and then drops, which can help you feel sleepy. Try to exercise at least thrice a week for 30 minutes or more.

Avoid Caffeine

Caffeine and alcohol can interfere with sleep, so try to avoid them in the evening. Caffeine can stay in your system for up to 8 hours, so it’s best to avoid it after lunchtime to get better sleep.

The Bottom Line

Getting good sleep is essential for your health and well-being. However, technology can make it difficult to get the rest you need. By following the tips mentioned above, you can reduce your exposure to blue light and other distractions that can interfere with sleep.

Guest Post Author:

Katie Pierce is a teacher-slash-writer who loves telling stories to an audience, whether it’s bored adults in front of a computer screen or a bunch of hyperactive 4-year-olds. Writing keeps her sane (most of the time) and allows her to enjoy some quiet time in the evening before she walks into a room of screaming kids (all of whom she loves dearly) the next morning. 

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