Using your mobile phone, or any device before bedtime can make it difficult to fall asleep. In today’s age, technology has become an integral part of our daily lives. We use it to do a lot of things, maybe most things, and in all honesty, it is efficient. However, the widespread use of smartphones, tablets, and computers has led to a significant decrease in sleep quality. Technology on sleep quality needs to be more explained, and in this article, you’ll discover the effects of technology on sleep quality, and why you should never use your phone before bed.
Technology and Sleep quality: Ways Technology impacts sleep
The Blue light effect
Smartphones, tablets, and computers emit blue light, a type of high-energy visible (HEV) light that can interfere with your sleep patterns. Blue light suppresses the production of melatonin, a hormone responsible for regulating our sleep-wake cycles. When we expose ourselves to blue light before bed (using your phone or laptop), it tricks our brain into thinking it’s still daytime, though it’s night time.
Even though you put your phone on night mode, it may not make a lot of difference, especially if you’re using it every night. Because, aside from the blue light from your screen, there’s also eye strain and other effects that come with using your phone before bedtime. Therefore, it’ll be harder to fall asleep, which can lead to sleep deprivation in the long run.
The Stimulating effects of technology
Anything stimulating is something that keeps your brain active, and alert. Technology can be stimulating, when you use your phone before bed, you are engaging your brain in activities that can interfere with your ability to relax, and fall asleep. Whether it’s scrolling through social media, watching movies or videos on social apps, playing games, technology can affect the way you sleep. Technology can activate our brain’s reward system, which leads to the release of feel-good chemicals like dopamine. While these can be enjoyable, it’s not conducive to sleep. When you use these devices and engage in these activities when you should be preparing to sleep, it ends up making it harder to.
Technology on Sleep quality: Notifications and Alerts
Let’s not forget about the “ting!” and “beep” notifications on our devices, which can still distract you from sleeping. Though they are innocent, notifications and alerts from our phones and other devices can become a significant source of stress, and anxiety.
When you’re trying to get some sleep for the night, the constant ping of notifications can keep you on edge, which makes it difficult to relax. Furthermore, the anticipation of notifications can lead to a state of hypervigilance, which can make it difficult to fall asleep.
Technology on sleep quality: Sleep deprivation
The Consequences of Poor Sleep Quality
Poor sleep quality can have severe consequences on our physical and mental health. A sleep-deprived person is more likely to suffer from:
- Fatigue and lethargy
- Mood disturbances
- Increased stress and anxiety
- Difficulty concentrating and paying attention
- Weakened immune system
- Poor brain function
- Increased risk of accidents
- Unproductivity
Keep in mind that though you may not be experiencing any of these effects, they might arise in the future, likely when you’re older. It really is important to master good habits, e.g, not using your phone before bed.
Tips for reducing the impact of Technology on Sleep quality
While it may be impossible to eliminate technology, there are steps you can take to reduce the bad effects of technology on your sleep quality.
Medspur’s tips to save your sleep from technology, and keep in mind that they won’t work if you’re not disciplined enough.
- Establish a digital curfew; have a time limit on using your smartphone or computers when it’s late at night
- Use blue light filters
- Create a relaxing bedtime routine
- Avoid stimulating activities
- Keep your bedroom dark and quiet
- Avoid caffeine and alcohol before bed
- Get regular exercise
- Maintain a consistent sleep schedule
- Turn off notifications and alerts to reduce stress and anxiety
- Avoid gaming before bed
Is using your phone before bed a taboo?
Using your phone before bedtime is not some forbidden act, as it could be used for other important things, relating to improving sleep quality. Due to the advancement in technology, and the creativity of many people, some things have been created, and made possible for others to access, in order to improve sleep quality.
Things like ASMR, audiobooks, bedtime sounds have been shown to help people sleep better or fall asleep. ASMR creators like:
- Justagirl
- Slyn
- Lunaress
- ASMR kitty
have a large following of people who testify to being able to fall asleep, and stay asleep from their ASMR contents. You might be surprised to know that there are lots of people who sleep better with something playing in their background, while others don’t. Sometimes the “rules” don’t apply to some people and they seem to be doing fine. However, that doesn’t diminish the fact that technology can affect sleep quality.
Having boundaries with technology can be beneficial
Aside from sleep health, putting a limit to how much of these technological devices you use can offer some benefits. Boundaries with technology can help in the following ways:
- Preventing social media addiction
- Prevent excessive screen time
- Consume less stimulating or stressful content on social media
- It can prevent gaming addiction
- Prevent sleep deprivation caused by too much gaming
- Reduce smartphone addiction, so you can read a book now and then
In conclusion
Technology can have a significant impact on sleep quality, but by taking steps to reduce its influence, you can improve your sleep and overall well-being. Once again, remember that a good night’s sleep is essential for physical and mental health, so make it a priority.
