In today's society, we are connected basically 24/7, to perform various basic and important tasks such emails, shopping, research and social media. Although technology has its advantages and has changed the way we live, by facilitating communication, education and entertainment, it has also had some negatives effects on us and our health.
To perform the tasks mentioned earlier we need a screen, whether its our laptop, smartphone or tablet screen we have to use it, and sometimes we use it a little longer than we should. These screens emit blue light which stimulates a part of our brain that keeps us awake, having a long screen time can result in disturbed sleep that makes it harder to fall and remain asleep.
We will discuss in this article how you can limit your technology use to have a better sleep routine.
How precisely do screens affect sleep?
By interfering with the sleep-wake cycle, referred to as the circadian rhythm. This is what regulates our bodies with natural sunlight, when it is sunrise or bright outside we become awake and alert, when it becomes dark or nighttime our body produces a hormone called melatonin which induces sleepiness by making us feel more relaxed and ready for bed.
By using electronic devices close to bedtime we make our bodies think it’s still daytime, blue light emitted by screens suppresses the production of melatonin which makes it more difficult to unwind and relax, especially if the content on screens such as texting, videos games or action movies is engaging and keeps the brain active. When melatonin levels are disrupted, it can be more difficult to fall asleep and stay asleep, as a result the sleep-wake cycle is disturbed.
To help fight the negative effects of blue light emitted by screens,
the tech industry developed a feature called blue light filter, it is found in almost every electronic device with a screen on the market currently or has been given as an update to older devices. This filter works by reducing the amount of blue light emitted by the screen, which can be beneficial for reducing the negative impact of screens on sleep and eye strain.
Blue light filter can be turned on manually or set to automatically activate during specific times of the day or based on the device's clock. When activated, the filter can give the screen a yellow or orange tint, making the display warmer and more comfortable to view in low-light conditions.
While blue light filters can be helpful for reducing the impact of screens on sleep, they may not be effective in all cases. Some studies suggest that the amount of blue light reduction provided by filters may not be enough to significantly affect melatonin production, especially if the screen is very bright or the filter is not set to maximum intensity.
Here are some other tips you can use to limit screen time and improve sleep:
- Create a technology-free bedtime routine, set aside at least an hour before bed to wind down without screens. This could include activities such as reading a book, taking a bath, or practicing relaxation techniques.
- Establish a technology curfew, set a time each night when you will stop using technology, such as 30 minutes to an hour before bedtime.
- Avoid using technology in bed, keep screens out of the bedroom or at least out of arm's reach when you're in bed. This will help you avoid the temptation to use them late at night or if you wake up during the night.
- Avoid engaging in stimulating activities on screens before bed, such as playing video games or checking social media. Instead, choose relaxing activities like listening to music or reading a book.
- Establish rules for technology use, such as no screens during mealtimes or family time. This can help you and your loved ones prioritize face-to-face interaction and reduce the amount of time spent on screens.
By implementing these strategies, you can limit your technology use and improve your sleep quality, which can have a positive impact on your overall health and well-being.
Even while limiting your technology use, you can still have the best sleep experience and routine, at Vita Talalay, our goal is for you to have the finest sleep experience possible. We do so by producing the best latex mattresses, latex mattress toppers and latex pillows with Vita Talalay inside on the market.
To learn more about Vita Talalay latex mattresses and its benefits, click here.
