Many factors play into a lack of sleep long working hours extracurricular activities on top of homework an uncomfortable sleeping environment etc However one of the biggest problems today is spending too much time on screens
How Technology Affects Your Sleep Habits
Smartphones televisions computer screens tablets and laptops are everywhere Most households have at least one of these devices and some have all of them They can be a constant distraction
You may be tempted to stay up late with technology in the house Its easy to do
You watch one show on your favorite streaming service and when the episode ends the next one starts rolling
You play an online game and want to finish just one more level
A friend calls right before bedtime and you decide to have a video chat
You work from home with the assistance of MDR and you want to finish something before you turn in for the night
When these temptations are right there it is hard to resist them
Even when you manage to turn off your devices and go to bed on time being in the room with them can cause distractions You may hear notifications or your screen may light up The sounds and lights can wake you and leave you wondering what you missed rousing you from your sleep If you check your device the stimulation causes your brain to wake up and you may find it harder to fall back to sleep
The blue light emitted from your screen disturbs your circadian rhythm It causes changes in the production of melatonin a hormone that helps you sleep
How To Eliminate Technology in the Bedroom
It may feel difficult or impossible to remove all of the screens from your bedroom People have become increasingly reliant on their devices and keeping them somewhere else overnight can be daunting However if you are having trouble sleeping it is worth the effort
Find a place outside the bedroom where you can set up a charging station Keep all of your devices in their parking spots where they can recharge at night and you can recharge device free in your bedroom
Change your nightly routine Bedtime rituals arent just for young children Everyone can benefit from habits that tell the brain its time to relax Take a bath or warm shower put on your pajamas brush your teeth and settle in under dim lights Reading is an excellent way to unwind as long as its on paper and not an e reader
Set a time after when screens are turned off every night and stick to it When you have a designated downtime it keeps you from checking your email just once more or watching the next show in your favorite series
Let your coworkers family and friends know that you are off the clock after your designated time Setting boundaries is vital to your well being and it keeps you from feeling like you have to stay on guard all night
Many people use their phones as alarm clocks If you are used to that try purchasing a basic alarm clock to replace it Many models have battery backups so that you dont have to worry about missing an alarm due to a power outage Look for models that have dimmers to keep the bright light from disturbing you
In todays world of 247 technology it can be challenging to keep your electronics from disturbing your sleep If you give it a try though you may wonder what took you so long to get a good nights rest
A better way to unwind
Give yourself at least 30 90 minutes of gadget free time before going to bed This includes surfing your smartphone reading on your device or even watching television
Making your room a technology free zone can help eliminate the distractions of your devices If you need to have your phone in your room put it in a place where you wont be tempted to look at it throughout the night
Winding down with your electronics means that you can become dependent on technology to fall and stay asleep
The number one way to get better sleep is to turn off your devices Instead find technology free ways to help you calm down and relax Technology free methods to fall asleep include a warm bath taking an easy walk reading a real book meditating or listening to calm music
If you are worried about your ability to fall asleep contact one of our sleep specialists today 907 357 6700 Sometimes you need help in figuring out why sleep isnt coming
