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How Technology Disrupts Sleep Patterns

With technology deeply embedded in our routines, it’s essential to recognise how our devices can disrupt sleep patterns. Whether it’s late-night scrolling, binge-watching, or replying to emails, technology often interferes with our natural ability to rest. In this blog, I’ll explain how technology disrupts sleep and offer tips to help you regain healthy rest.

Blue Light and Sleep

One of the main ways technology affects sleep is through blue light exposure. Devices such as smartphones, tablets, and laptops emit blue light, which suppresses melatonin, a hormone essential for sleep. Blue light tricks the brain into thinking it’s still daytime, making it harder to fall asleep. Research from the National Institutes of Health (NIH) shows that adults using technology before bed experience lower sleep quality and higher daytime sleepiness.

To improve sleep, reduce screen time by at least an hour before bed. If necessary, try using blue light filters or glasses to minimise the impact on your melatonin levels.

Social Media and Overstimulation

Social media might seem like a harmless way to wind down, but it can overstimulate your brain when it needs rest. Scrolling through feeds filled with emotionally charged content can raise cortisol levels, making relaxation harder to achieve. The constant stream of information keeps your brain active, preventing the mental calm needed for sleep.

Set a “social media curfew” at least 30 minutes before bed, and instead, engage in calming activities like reading or listening to music.

Constant Notifications

Our devices constantly buzz with notifications; even when we’re not actively checking them, the anticipation of messages can disrupt sleep. Notifications during the night can cause micro-awakenings, reducing sleep quality. Studies from the NIH highlight the adverse effects of nighttime technology use on sleep.

To counter this, activate “Do Not Disturb” mode or keep your phone in another room to minimise interruptions during the night.

Late-Night Work

For many, the boundary between work and home has blurred. Late-night emails and unfinished tasks can keep your brain in problem-solving mode, preventing you from winding down. Research shows that using devices for work close to bedtime delays sleep onset.

Create a boundary by finishing work at least two hours before bed to give your mind time to relax.

Tips to Improve Sleep

  • Set a consistent sleep schedule: Go to bed and wake up at the same time daily to regulate your body’s internal clock.
  • Create a tech-free zone: Keep your bedroom free from devices to promote relaxation.
  • Practice relaxation techniques: Deep breathing and mindfulness exercises can help calm the mind before sleep.

Mindful awareness of how technology impacts sleep and setting boundaries can significantly improve rest and overall well-being.

If you think you can benefit from professional support on this issue, you can reach out here.


Elena Marinopoulou is a Behaviour Analyst with the Willingness Team. She works with children and adults and has a strong interest in parent training, sleep and feeding issues emerging during childhood, as well as Acceptance and Commitment Therapy.

References:

  • National Institutes of Health. (2022). The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults.
  • National Institutes of Health. (2017). Bedtime use of technology and associated sleep problems in children.

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