Tech & Sleep: Navigating the Effects

We all know that technology is a double edged sword. It can make our lives easier, more productive, and more fun. But it can also pulverize our sleep quality, which is essential for our health and well-being. How can we navigate the wonderful benefits of technology while also balancing the drawbacks of tech for better rest and health? If you find yourself staying up late latched on to your device, and wake up with a lack of energy or vitality, then these tips and tricks are for you.

The Good: Helpful Apps for Sleep

Technology is not all bad for your sleep. While the blue light emitted from your devices may play tricks on you, there are many apps (like our Sleep Habits Tracker) that can help you improve your sleep quality and quantity. Here are some examples:

Guided relaxation for sleep: If you’re having trouble falling asleep, there are soothing sounds or guided meditation apps you can experiment with. These apps are designed to help you relax your mind and body, and ease you into a deep and restful sleep.

Sleep Habit Tracker: If you want to keep track of your sleep patterns, you can take the holistic approach of following a sleep program or downloading a sleep habit tracker. These apps can track your sleep duration, stages, cycles, quality, and even the things you say while you’re sleep talking. They can also provide you with insights and recommendations on how to optimize your sleep.

Smart alarm clock: If you’re like everybody in the world and you hate waking up to a loud and annoying alarm, you might want to try a smart alarm clock app. These apps can wake you up gently and gradually, based on your natural sleep cycles. They can even jumpstart your day by providing you with some positive affirmations or motivational quotes.

The Bad: Harmful Blue Light for Sleep

Technology is not all good for your sleep either. That blue light we mentioned? It’s a short wavelength and high energy type of light, meaning it messes with your circadian rhythm, or your internal body clock. It’s emitted by tech like your phone, tablet, laptop, and TV. Here are some of the ways blue light can mess with your sleep.

Suppresses melatonin production: Melatonin is a big name in the sleep world. When something messes with your melatonin, it’s bad news for your rest. It’s produced by your pineal gland in response to darkness, and makes you feel sleepy and ready for bed. Blue light tricks your body into thinking it’s daytime, meaning your body will suppress the production of melatonin. Using your devices before bed will leave you feeling alert and awake instead of cozy and sleepy.

Disrupts REM sleep: The coveted REM sleep stage is characterized by rapid eye movements, vivid dreams, and high brain activity. It’s one of the most crucial stages of your sleep, as it’s important for your memory, learning, creativity, and emotional regulation. Blue light can disrupt your REM sleep, making you experience less of it, or even none of it at all. This can take a huge toll on your cognitive and emotional functions, making you feel groggy and irritable in your waking life.

Causes eye strain and headaches: Remember what your parents would say about devices frying your eyes out? Well, it turns out that they were kind of right about that. Blue light penetrates your eyes more deeply than other types of light, causing damage to your retina, the light-sensitive layer of your eye. This can lead to dry eyes, blurred vision, eye fatigue, and headaches. These effects can also make it harder for you to fall or stay asleep.

The Balance: How to Use Tech for Better Sleep

So, how can you use technology to sleep better while avoiding the harmful effects of blue light? Easy, here are some suggestions:

• Limit your screen time before bed: This one is as obvious as it is difficult. Devices are fun to use before bed. But the best way to prevent blue light from entering your eyes and interfering with your sleep is to shut off the source. Avoid using any devices that emit blue light at least an hour before your bedtime. This will allow your melatonin levels to rise, and your body to prepare for sleep. Instead of scrolling through social media, watching Netflix, or playing video games, you can do some relaxing activities, such as reading a book, listening to music, or meditating.
• Use blue light filters or night mode: If you really need to use your device before bed, you can try using blue light filters or night mode in order to reduce the amount of blue light you see. There are features in most devices that can adjust the color temperature and brightness of your screens to make them warmer and dimmer. This can help reduce the impact of blue light on your sleep and eyes. You can find these features in your device settings, or download some apps that can do it for you, such as f.lux, Twilight, or Night Shift.
• Wear blue light blocking glasses: If you work (or play) on your devices all day, you may want to consider a pair of blue light blocking glasses. These glasses have special lenses that filter out or reflect blue light and prevent it from reaching your eyes. You can wear these glasses when you use your devices before bed or throughout the day.

Technology can have both positive and negative effects on your sleep, depending on how you use it. By following these tips and tricks, you can use technology to enhance your sleep, and avoid the pitfalls of blue light. And if you want to take advantage of the future of sleep technology, join our six-week sleep transformation program today!