How Technology Can Help You Improve Sleep?
Feb 11, 2025
How Technology Can Help You Improve Sleep?
Does your night routine look like this: turning the lights off and reaching out for your phone “just one more time” before sleeping, only to find yourself lost for an hour scrolling on social media and not feeling asleep anymore? We’ve all been there! It’s true that technology is an integral part of our modern lives, but it can have a negative effect on our sleep quality and overall well-being. A study published in the National Institutes of Health's PubMed Central database (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839336/) found that exposure to blue light before bed significantly suppresses melatonin production, the hormone that regulates our sleep-wake cycle. This disruption can lead to difficulty falling asleep, restless sleep, and daytime fatigue. It's no wonder that over 30% of adults report symptoms of insomnia according to the National Council on Aging [1].
The Dark Side of Tech:
Staring at your screens before bed is one of the reasons of restless nights we suffer from, because the blue light coming from them messes with a sleep hormone called melatonin, which is the hormone that your brain produces in response to darkness to help you with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Being exposed to these lights makes it difficult for you to doze off. Plus, all that scrolling and checking emails keeps our brains stimulated, making it tough to relax and drift off to sleep. It's like our brains are wired for a reward with every notification or like, making it hard to switch off for the night.
Tech to the Rescue: 6 Sleep-Friendly Devices
But wait! Technology isn't all bad news when it comes to sleep and sleep quality. Let us share with you 6 tech devices that can actually help you achieve better sleep:
- Sleep Apps: Today, there is a wide range of apps offering a variety of features that help you enjoy a good night sleep, like calming soundscapes, guided meditations, and sleep tracking to promote relaxation and monitor your sleep patterns.
- Blue Light Filters: These filters, available on many devices and as screen protectors, reduce the emission of blue light, making screens less disruptive to your sleep cycle.
- White Noise Machines: These machines generate soothing sounds that can mask distracting noises and create a calming sleep environment. White noise can be particularly helpful for those who live in noisy environments or struggle with anxiety that interferes with sleep.
- Smart Bulbs: Programmable smart bulbs allow you to gradually dim the lights before bed, mimicking the natural sunset and signaling to your body that it's time to wind down. This gradual shift in light can help regulate your sleep-wake cycle.
- Smart Wake-Up Clocks: These clocks wake you with gentle sounds or light instead of jarring alarms, ensuring a more peaceful way to start your day. Avoiding the stress of a blaring alarm can set a more positive tone for your morning.
- Wearable Sleep Trackers: These devices monitor your sleep stages, heart rate, and movement, providing valuable insights into your sleep quality and allowing you to identify areas for improvement. By tracking your sleep patterns, you can identify habits that contribute to poor sleep and make adjustments for better sleep hygiene.
The Rise of Smart Mattresses:
Technology is also making its way into the mattress itself. Smart mattresses integrate sensors and other features to personalize your sleep experience. They can adjust firmness levels for optimal comfort, track your sleep patterns, and even regulate temperature to create a perfect sleep environment.
Some smart mattresses even incorporate temperature regulation technology. By keeping you cool throughout the night, they can help prevent sleep disruptions caused by overheating.
Technology can be a double-edged sword when it comes to sleep. While blue light emission and constant stimulation from devices can disrupt sleep, other tech solutions can actually promote better sleep hygiene and improve sleep quality. From sleep apps and blue light filters to wearable trackers and smart mattresses, technology offers a variety of tools to help you achieve a good night's sleep.
Embracing sleep-friendly technology and creating a relaxing bedtime routine, help you overcome the challenges posed by our tech-driven world and unlock the benefits of quality sleep. Remember, a good night's sleep is an investment in your overall health and well-being, so make it a priority and embrace the power of tech to help you achieve it.
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