More than 33% of Americans don’t get the recommended amount of sleep (at least 7 hours in a 24-hour period), and about 15% of adults have difficulty falling asleep. These statistics are fascinating and likely due, at least in part, to high screen time use in a digital age.
This article clarifies the link between tech and sleep and explores strategies for managing screen time effectively, enhancing sleep quality, and optimizing quality of life.
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Understanding the Impact of Screen Time on Sleep
Research shows a profound link between tech and sleep because technology use, particularly excessive screen time, affects sleep quality.
The Science of Sleep
There are multiple stages of sleep, including:
- NREM stage 1: The lightest stage of sleep that makes up about 5% of total sleep time.
- NREM stage 2: Light sleep that’s deeper than stage 1. It makes up 45% of total sleep time.
- NREM stage 3: The deepest stage of NREM sleep contributes to 25% of total sleep in adults.
- REM sleep: Stage of sleep where dreams happen (25% of total sleep time).
Sleep cycles typically last a few minutes up to about 90-120 minutes before the next cycle begins. Individuals might complete 4-5 sleep cycles each night if they sleep for an eight-hour period.
Getting enough high-quality sleep and adopting healthy sleep hygiene habits is vital to achieving optimal physical and mental health.
Blue Light Exposure
Studies show that blue light emitted by tablets, phones, computers, televisions, and other electronic device screens alters melatonin production, disrupting the body’s circadian rhythm and contributing to poor sleep. The researchers found that wearing blue-light-blocking glasses helps negate this effect.
Stimulating Content
Another way technology affects sleep is due to its engaging content (games, social media, work emails, etc.) that keeps the brain active, delaying sleep onset.
Common Tech-Related Sleep Issues
Examples of common tech-related sleep issues include:
Insomnia
Insomnia is a sleep disorder that affects 1 in 4 Americans each year. Excessive screen time may cause difficulty falling or staying asleep in people with insomnia. Researchers found this likely because blue light adversely affects melatonin (the “sleep hormone”) production.
Poor Sleep Quality
Screen exposure, particularly late at night, may reduce the amount of REM and deep sleep. This can cause individuals to feel unrested even after getting the recommended amounts (7-9 hours) of rest. Studies confirm that reducing screen time improves the ability to enter the REM sleep stage.
Delayed Sleep Phase Syndrome
Delayed sleep phase syndrome (DSPS) is a sleep condition that affects the ability to fall asleep and wake up at ideal times of the day. DSPS is described as having a delayed sleep schedule that’s off by two hours or more.
People with DSPS may be sensitive to even small amounts of evening light, particularly late-day screen exposure from blue light-emitting electronic devices. Phones, computers, TV, and e-readers are examples of such devices that suppress melatonin production.
Tech use can shift sleep-wake cycles and negatively affect wake times, sleep duration, and overall sleep quality.
Strategies for Managing Screen Time
Several useful strategies can help manage screen time in adults, teenagers, and children. Examples include:
- Establish a Digital Curfew: Set a specific time to turn off phones, televisions, computers, and other electronic device screens. This would ideally be at least one hour before bedtime and throughout the night.
- Create a Tech-Free Bedroom: Keep screens out of sleeping rooms to create a more sleep-conducive environment. For example, avoid allowing televisions, computers, and other electronic devices in the bedroom.
- Use Blue Light Filters: Consider using blue light filters to reduce blue light exposure emitted from electronic devices. Examples of such tools include blue light-blocking glasses and blue light screen protectors.
- Adjust Screen Settings: Adjust electronic device settings to reduce brightness and switch to night mode in the evening to minimize bright light emissions and normalize the sleep-wake cycle.
- Engage in Relaxing Activities: Instead of screen time, choose other activities before bed that don’t involve blue light. Examples include meditation, reading a physical book, or taking a warm bath or shower at night to relax and optimize sleep quality.
- Set Screen Time Limits: Get an app that tracks screen time and sets screen time limits, particularly for children and teenagers.
Minimizing screen time throughout the day, not just before bed, may provide additional health benefits. Studies show that high amounts of screen can increase the risk of obesity, depression, unhealthy eating patterns, and a poorer quality of life.
How to Create a Healthy Sleep Routine
Establishing healthy sleep hygiene is an excellent way to improve sleep quality and physical and mental well-being. Consider the following healthy tips for a better night’s rest:
- Set Consistent Sleep Schedule: It’s highly beneficial to go to bed and wake up at about the same time every day, even on weekends, to maximize the sleep-wake cycle and ensure at least 7 hours of sleep each night.
- Establish a Wind-Down Routine: Establish a calming pre-sleep routine that signals the body it's time to unwind. Take a shower or bath, read a book, meditate, spend time outdoors, or go on a relaxing walk. Listen to calming music, drink warm milk, talk on the phone with family or friends, or choose other calming nighttime activities before bed.
- Create a Comfortable Sleeping Environment: Optimize the bedroom environment to experience top-quality sleep. This includes sleeping in a room that is dark, quiet, and cool. Ideal sleeping temperatures are between 60 and 67 degrees Fahrenheit. Consider room-darkening blinds, ear plugs, or a white notice machine to get a better night’s rest.
- Pay Attention to Foods and Drinks: Don’t go to bed hungry or overly full to optimize sleep quality. Have a light snack before bed if needed but avoid large, heavy meals right before sleeping. Steer clear of spicy foods, citrus fruits, and other heartburn-causing foods at night.
- Avoid Drugs and Alcohol: Exposure to nicotine, alcohol, and caffeine before bed can disrupt sleep, making it more difficult to fall or stay asleep. Avoid exposure to them before sleeping.
- Limit or Avoid Naps: Taking naps late in the day can make it challenging to fall asleep at night. Limit naps to one hour, take naps earlier in the day, or avoid napping altogether.
- Exercise Regularly: Get regular exercise, daily if possible, but avoid late-night workouts that can energize you too close to bedtime.
- Minimize Stress: Studies suggest that stress disrupts sleep, making it more difficult to fall and stay asleep. Consider tai chi, yoga, exposure to nature, walking, massage, or meditation to minimize stress.
Balancing Screen Time During the Day
Balancing daytime screen time with other activities is vital to reaping the benefits of better sleep and improved health.
- Establish total, daytime, and nighttime screen time limits.
- Alternate between looking at a screen for 30-60 minutes and doing something physically active.
- Consider a sit-stand computer desk at work.
- Take 10-minute active breaks throughout the day, such as going on a brief walk, jumping rope, squatting, or climbing a flight of stairs.
- Set aside time daily for in-person social interactions with family, friends, or coworkers.
- Encourage social, brain-stimulating, and physical activities over screen time as much as possible.
Give kids limited access to screens only when absolutely necessary or when participating in online learning activities.
How to Use Certain Technology to Improve Sleep
Consider using certain apps or other technology to sleep more soundly. Examples include:
- Try Sleep Tracking Apps: Sleep tracking apps help monitor sleep patterns and identify areas for improvement. This allows individuals to alter screen time or other lifestyle habits as needed to get a better night’s rest.
- Use Relaxation Apps: Apps can also help with relaxation before bedtime, improving sleep. Consider white noise apps, guided meditation apps, and other relaxation apps to help wind down right before bed.
- Install Smart Lighting: Smart lighting systems can adjust color, temperature, and light intensity to mimic natural daylight patterns.
- Use Blue Light-Blocking Technology: Blue light-blocking technology, such as blue light-blocking glasses, blue light-blocking screen protectors, and others, helps reduce blue light exposure.
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Key Takeaways
- It’s crucial to manage screen time for a better night’s rest because tech and sleep are strongly linked.
- Set limits on screen time and avoid blue light at least an hour before bedtime whenever possible.
- Take a balanced approach to using technology to reap its many benefits without affecting sleep quantity or quality.
- Adopt healthy sleep hygiene habits, such as maintaining a healthy body weight, getting regular exercise, eating nutritious foods, setting a regular bedtime routine, minimizing stress, and sleeping in a cool, quiet, dark room.
- Take advantage of light-blocking technology to reduce blue light exposure.
- Long-term benefits of good sleep hygiene include optimal physical and mental health with a lower risk of accidents, chronic diseases, daytime sleepiness, poor performance at work or school, and other challenges related to insufficient sleep.
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