The impact of technology on sleep – How a digital cleanse can improve your sleep quality

Technology has made our lives easier in many ways, but it has also impacted on our sleep significantly. With smartphones, tablets, laptops, and other devices becoming a ubiquitous part of our daily routine, it’s no wonder that many of us struggle to get a good night’s sleep. The good news is that we are in control and all we require is a little discipline. In this article, we’ll explore the impact of technology on sleep and how a digital cleanse can improve your sleep quality.

The impact of technology on sleep

The blue light emitted by electronic devices disrupts our circadian rhythm, the internal clock that regulates our sleep-wake cycle. Exposure to blue light suppresses the production of melatonin, a hormone that promotes sleep, making it more difficult to fall asleep and stay asleep. Additionally, the constant notifications and alerts from our devices are a significant source of stress and anxiety, which also interfere with sleep.

Research has shown that the use of electronic devices before bedtime has a negative impact on sleep quality [1]. A study published in the Journal of Paediatric Psychology found that children who used electronic devices in the evening had more difficulty falling asleep and had shorter sleep duration than children who did not use electronic devices before bedtime [2]. Similarly, a study published in the Journal of Clinical Sleep Medicine found that adults who used electronic devices before bedtime had more difficulty falling asleep, spent less time in deep sleep, and reported poorer sleep quality than those who did not use electronic devices before bedtime [3].

The importance of sleep

Sleep is essential for our overall health and wellbeing. Adequate sleep is critical for the proper functioning of the immune system, the regulation of hormones, and the maintenance of healthy cognitive function. Sleep is also important for memory consolidation, learning, and emotional regulation.

Chronic sleep deprivation has serious consequences on our physical and mental health. Sleep deprivation has been linked to an increased risk of obesity, diabetes, cardiovascular disease, and mental health disorders such as depression and anxiety.

How a digital cleanse can improve sleep quality

A digital cleanse involves taking a break from technology and unplugging from electronic devices for a period of time. By disconnecting from technology, we reduce our exposure to blue light and eliminate the distractions and stressors that interfere with sleep. Here are some ways that a digital cleanse can improve sleep quality:

1. Reducing blue light exposure

By disconnecting from electronic devices, we can reduce our exposure to blue light, making it easier to fall asleep. Instead of browsing through social media or watching TV before bed, try reading a book or taking a warm bath to help you unwind and prepare for sleep.

2. Eliminating stressors and distractions

Unplugging eliminates the constant notifications and alerts from our devices which are a significant source of stress and anxiety, and interfere with sleep. Disconnecting from technology, eliminates these stressors and distractions and creates a more peaceful and relaxing environment conducive to sleep.

3. Improving sleep hygiene

A digital cleanse can also help improve sleep hygiene, which refers to the habits and practices that promote healthy sleep. Unplugging helps to establish a regular sleep routine, create a comfortable sleep environment, and avoid activities that interfere with sleep, such as caffeine and alcohol consumption.

4. Encouraging mindfulness

A digital cleanse encourages mindfulness, which is the practice of being present and fully engaged in the moment. Unplugging enables us to focus on the present moment and be more aware of our thoughts and emotions, which promotes relaxation and reduces stress.

Tips for a successful digital cleanse

Here are some tips for a successful digital cleanse:

1. Set goals: Decide how long you want to unplug from technology and what you want to achieve during your digital cleanse.
2. Create a plan: Plan how you will spend your time during your digital cleanse. Schedule activities that you enjoy and that promote relaxation, such as reading, meditation, or spending time in nature.
3. Set boundaries: Set boundaries with technology. Turn off notifications and avoid using electronic devices before bed. Use a traditional alarm clock instead of your phone to wake up in the morning.
4. Use a screen time tracker: Monitor your electronic device usage and identify areas where you can reduce your screen time.
5. Create a relaxing environment: Use comfortable bedding, reducing noise, and keeping the room cool and dark.
6. Practice mindfulness: Focus on the present moment and be fully engaged in your activities. Mindfulness promotes relaxation and reduces stress.
7. Stay committed: Resist the temptation to check your phone or use electronic devices during your cleansing period.

Conclusion

Technology has had a significant impact on our sleep, and chronic sleep deprivation can have serious consequences for our physical and mental health. By taking a break from technology and disconnecting from electronic devices for a period of time, we can improve our sleep quality and promote overall health and wellbeing. A digital cleanse can reduce exposure to blue light, eliminate stressors and distractions, improve sleep hygiene, encourage mindfulness, and promote relaxation. With a little effort and dedication, a digital cleanse can be a refreshing and rejuvenating experience that can help us achieve better sleep and improve our overall quality of life.

References

1. Pham HT, Chuang HL, Kuo CP, Yeh TP, Liao WC. Electronic Device Use before Bedtime and Sleep Quality among University Students. Healthcare (Basel). 2021 Aug 24;9(9):1091. doi: 10.3390/healthcare9091091. PMID: 34574865; PMCID: PMC8466496.
2. Fuller C, Lehman E, Hicks S, Novick MB. Bedtime Use of Technology and Associated Sleep Problems in Children. Glob Pediatr Health. 2017 Oct 27;4:2333794X17736972. doi: 10.1177/2333794X17736972. PMID: 29119131; PMCID: PMC5669315.
3. Grigg-Damberger MM, Yeager KK. Bedtime screen use in middle-aged and older adults growing during pandemic. J Clin Sleep Med. 2020 Dec 17;16(S1):25-26. doi: 10.5664/jcsm.8892. PMID: 33054967; PMCID: PMC7792900.