Quality sleep is essential for our overall health. Did you know technology inside the bedroom may impact your quality of sleep? The National Sleep Foundation did a poll and 75% of children and 70% of adults in America said they regularly use some type of technology in their bedrooms or bed. Technology in the bedroom not only affects the quality, but also the quantity of sleep. Getting enough sleep can improve your overall physical and mental health.
How Does Technology Affect Your Sleep?
- Your body has a natural 24-hour sleep-wake cycle which is also called your circadian rhythm. Your circadian rhythm uses natural light to know when it is time to wake up and go to sleep. The blue light that technology emits affects the production of melatonin which will result in you feeling less tired. Blue light also reduces the amount of time spent in REM and slow wave sleep which are two stages within the sleep cycle that are essential.
Benefits of Not Using Technology in Your Bedroom
- Increased quality of sleep
- More time for reflection
- More opportunity for reading
- Increased mindfulness
- Reduced screen time
Tips For Making Your Bedroom Technology-Free
- The first step is to consider how much technology is in your home and bedroom. Things like tablets, TVs, laptops, and video game consoles are all devices that could be affecting your sleep.
- One idea to help you keep technology out of the bedroom is to make a designated spot for your electronics to go. An ideal spot would be somewhere outside of your bedroom where you can charge all your devices, so they are ready for the next day.
- Creating a routine is helpful when trying to reduce your technology usage in the bedroom. Having a bedtime routine will also help your body naturally know that it is time to wind down. Doing things like reading or journaling before bedtime can be helpful to add to your nighttime routine.
- Keeping your bedtime consistent and setting a time each night that you are going to shut off your electronics will be extremely helpful. It gives you the ability to create a routine and habit of not checking your phone just one more time. This will also get you on a consistent sleep schedule which will help your overall sleep.
- If going completely technology-free is not an option for you, other things you could do would be to turn down your brightness, use the do not disturb feature on your phone, or try blue light reducing glasses when using your device before bed.
Technology has become an integral part of our lives. Along with the many positives of technology, technology tends to have many negative impacts when it comes to our sleep. Your quality and quantity of sleep should be a priority for overall better health, physically and mentally. Cutting down your screen time or even making your bedroom technology-free will allow you to focus on your rest and increase the quality of your sleep each night.
If you have sleep apnea and are having trouble with sleep, our sleep diagnostics can help! Advanced Respiratory Care Network offers sleep testing and customized personal sleep consultations aimed at achieving effective outcomes for obstructive sleep apnea.