4 strategies to reduce the impact of technological devices on sleep and well-being

We live in a 24/7 connected society, where technological devices such as smartphones, tablets, televisions and computers are extensions of our bodies. However, this continuous connectivity comes at a hidden cost: sleep quality. Recent studies show that excessive use of technology, especially before bedtime, significantly compromises sleep and, consequently, everyone's physical and mental well-being.

What happens if we use technological devices before bed? 🌙

Blue light exposure

The light from the screens of digital devices, particularly blue light, interferes with the natural production of melatonin - the hormone responsible for signaling the body that it's time to sleep. Harvard Medical School (2012) has shown that exposure to blue light at night suppresses melatonin for longer than other lights, which can delay the onset of sleep by up to 90 minutes.

Excessive cognitive stimulation

Using social media, replying to messages or watching stimulating series stimulates areas of the brain related to attention and stress, making it more difficult to relax and get into a state of sleep. Carter et al. (2016) observed that the use of devices before bedtime is associated with a longer time to fall asleep, shorter duration and poorer quality of sleep.

Night-time interruptions

Notifications, alerts and lights from electronic devices can disrupt sleep, even without waking the person up completely, and compromise deep sleep cycles, which are essential for physical and cognitive recovery.

Consequences of poor sleep quality caused by technology 📉

1. Physical and mental fatigue the next day;

2. Reduced focus and productivity;

3. Increased stress and anxiety;

4. Compromised immune function;

5. Higher risk of obesity and insulin resistance (Wheaton et al., 2016);

6. Lower motivation for physical activity.

A study by Hale & Guan (2015) points out that adolescents and children are the most affected, with a higher risk of insomnia, daytime sleepiness, poor school performance and depressive symptoms when devices are used at night.

Strategies to reduce the impact of technological devices

1. Set a “digital curfew” and avoid screens 1-2 hours before bedtime. You can create a screen-free relaxation ritual and adopt habits such as reading, meditation or soft music;

2. Use blue light filters at night;

3. Keep devices out of the room or activate “do not disturb” mode at night;

4. Use analog alarms instead of relying on the cell phone on the bedside table.

Technology is a powerful ally in nearly every aspect of our lives, but when misused, especially before sleep, it can become a silent threat to well-being. Protecting sleep means investing in physical health, emotional balance and mental performance. The good news is that with small adjustments to our digital habits, we can substantially improve the quality of our sleep and, consequently, our lives.

References:

Harvard Medical School. "Blue light has a dark side." (2012)

Carter, B. et al. “Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes.” JAMA Pediatrics, 2016.

Hale, L., & Guan, S. “Screen time and sleep among school-aged children and adolescents.” Pediatrics, 2015.

Wheaton, A.G. et al. "Short Sleep Duration Among Middle School and High School Students." MMWR, 2016.