Exploring the Connection between Technology and Sleep: A Psychologist’s Guide to Finding Balance in a Digital World (Image: AI Generated)Around the world today, it is becoming difficult to imagine a world without technology. It has certainly become an undeniable part of our everyday lives. You are also probably reading this article on your smartphone. While the importance of technology and the connectivity it brings cannot be underestimated, we are also seeing newly arising problems due to our changing lifestyles. Our natural sleep patterns have been disrupted due to the interference of technology in our schedules. We must understand that every coin has two sides and carefully evaluate the relationship between technology and sleep to maintain a balanced sleep cycle and overall well-being.
As a psychologist, I have observed many issues that directly impact the quality of sleep due to technology.
One of the major factors responsible for the deprivation of sleep is the exposure to blue light emitted by screens. In 2020, Harvard Health published an article describing the negative effects of blue light on our sleep. Also, the quality of sleep worsens specifically when we watch TV, scroll through social media on our phones, work on our laptops or read e-books before bedtime. These activities signal the brain to be active, making it extremely difficult for our body to relax, and disturbing our patterns of sleep. It also ends up making us feel fatigued during the daytime, bringing down our overall health.
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On the other hand, technology also offers opportunities to reduce the negative impact of technology. Sleep-tracking devices such as smartwatches and smartphone apps help their users monitor their sleep duration, quality, and patterns. Although these devices can be useful in tracking our sleep habits, it is necessary to analyse the data carefully. One should also avoid relying upon technology too much for sleep management (Baron et al., 2017).
There are many ways through which we can attain a balance between sleep and technology by maintaining healthy boundaries.
I would recommend shutting down your devices one or two hours before sleep, giving your body and mind to relax and unwind naturally. You could change the settings on your device to “night mode” or “bedtime mode” to reduce your exposure to blue light. It is also essential to create an atmosphere that induces better sleep. Keep your bedroom dark by using dim lighting and blackout curtains. You can also block away any distractions by white noise machines. Swap the use of your devices with better options like reading a book, indulging in a warm bath with essential oils, or incorporating meditation or deep breathing exercises before bedtime.
By including these small changes in your daily lives, you can create a considerable impact on the quality of your sleep. This way, you can strike a balance between the benefits of technology and the need for quality sleep. Eventually, your sleep health and overall well-being must hold priority over everything else.
(Henna Ayoob is a highly regarded Consultant Psychologist and entrepreneur in Calicut, Kerala, specialises in psychological well-being. With a focus on sleep science, she is known for her expertise in guiding individuals toward optimal mental health. Henna is committed to fostering a healthier and more balanced lifestyle for her clients.)