Why Sleeping with Electronics in Your Room Disrupts Your Sleep

Contents

How technology and electronics impact sleep

The role of blue light in sleep disruption

How electronic devices affect sleep quality and duration

How to create a technology-free environment

The benefits of sleep hygiene and reduce technology exposure

The perfect sleep awaits

 

Are you waking up feeling exhausted? Do you know why you’re having restless nights? Unknown to many, sleep and technology may not be an excellent combination.

 

Some individuals read a book or have a warm bath to relax before bed. In this tech-driven world, others resort to scrolling on their smartphones. In recent years, electronics have gradually become part of people’s nightly routines.

 

These individuals aren’t aware of how technology affects sleep. The increase in its usage, especially in the bedroom, has become a growing concern.

Overstimulation from electronic content can contribute towards restless nights. In addition, the blue light from the screens affects the production of melatonin.

 

This physiological process can disrupt the body’s sleep cycle. Poor quality sleep then affects your overall well-being.

How does electronics affect sleep? 

This blog will explore the science behind the effects of technology on your rest. It will share information on creating an ideal sleep environment. 

 

It also highlights sleep-friendly products. Bed linen from Sleepgram can help improve your sleep. 

 

How technology and electronics impact sleep

 

Sleep and technology are both important things in everyone’s life. Individually, they can improve your life. Combining the two could cause adverse effects. 

Natural blue light forms part of the sun’s light spectrum. The blue light from electronic devices is artificial. It has a differing impact on humans.

 

It tricks the brain into believing it’s still daytime, although it’s dark. This misconception can delay the onset of sleep. It impedes the production of melatonin.

Studies on how technology affects sleep reveal that exposure before bed is not good. One research reflected that almost all devices negatively impact sleep quality.

 

The result stemmed from regular use. Sleep is vital to your overall well-being and daily functioning. Promoting quality sleep is important. 

Besides affecting your sleep, electronics can disrupt your awake time and heart rate. Extended exposure, especially to stimulating content, can make it difficult to relax.

Having a tech-free sleep environment is important in promoting peaceful sleep. Besides eliminating blue light, you can also add items to enhance the setting.

Innovative sleep solutions include Sleepgram’s bedding. Their pillows and high-quality linen provide optimal comfort. 

 

The role of blue light in sleep disruption

Exposure to natural light plays a vital role in your body’s sleep-wake cycle. It affects how your body processes certain functions. Your circadian rhythm is one of them.

 

Circadian rhythm

To learn how technology affects sleep, you need to understand the circadian rhythm.

 

What is the circadian rhythm?

Also known as the body’s biological clock. It’s a group of nerve cells that together form the suprachiasmatic nucleus (SCN). Found in the hypothalamus in the brain, SCN controls your sleep-wake cycle.

It also regulates your metabolism, body temperature, and release of hormones. The external environment influences some of these processes. The earth’s rotation creates a pattern of light, temperature and other activities.

 

These factors influence certain physiological processes in the body. Light filtering through the retina and nerves in the eye affects the SCN. 

All these connections lead to the circadian rhythm. It’s the reason for our sleep-wake cycle.

 

Melatonin

The hormone, melatonin, occurs naturally in the body. When there’s a regular sleep-wake cycle, the body will produce melatonin regularly.

In an individual with a healthy sleep cycle, the production of this hormone occurs at sunset. It continues during the night. While melatonin doesn’t make you sleep, it brings you to a state of quiet wakefulness.

This condition helps promote slumber. Melatonin production continues while you sleep. It’s what helps you remain asleep. This hormone level decreases as morning dawns and daylight filters in. 

 

Exposure to illumination inhibits this process, which helps you feel awake and alert. Melatonin interacts with the SCN and regulates the circadian rhythm. While it helps to promote sleep, it also helps regulate other physiological processes.

 

Blue light

Sources of artificial blue light include smartphones, tablets, and televisions. Certain lights, like LEDs, fall into this category too. 

The natural source of blue light is the sun. Exposure to these rays during the day has many benefits. It enhances concentration and helps increase energy levels. 

With sleep and technology, blue light can disrupt your sleep-wake cycle. It deceives your brain into thinking it’s still daytime.

Using this hardware in the evening before bed can delay sleep. It will also delay the production of melatonin, causing you to remain alert.

 

How else does technology affect sleep? 

Engaging with certain content on your device can stimulate your brain. While it’s a time to wind down and relax, it can cause you to become anxious. This reaction delays your transition to a state of sleep.

Even in a less than ideal bedroom setting, you can improve it with your bedding. Sleepgram offers comfortable and innovative products. Items such as sheets, pillows, and covers can optimize your sleep environment.

 

How electronic devices affect sleep quality and duration

Many try hard to avoid screen time before bed. However, they can’t resist the distraction and contentment scrolling brings.

 

Research on sleep and technology

Research revealed 58% of subjects scroll on their devices within two hours before bedtime. The impact of technology on your sleep depends on which device you use and what you’re viewing.

Watching a passive show or listening to music can have a less effect on your sleep. Nevertheless, it still has an impact.

 

How do electronics affect sleep? There are various studies conducted on the impact of technology on your rest. 

A study on e-readers vs reading a book revealed it took digital readers longer to fall asleep. 

 

The effects on REM Sleep

Also known as rapid eye movement, it’s a dream state of sleep. Your eyes move rapidly during this phase. Your brain also becomes more active. 

During a full night’s rest, you can transition through four stages of sleep. These phases form a cycle and occur several times during the night. 

The four stages have three non-REM and one REM phase. You immediately enter this state when you fall asleep. REM usually lasts about 60–90 minutes. With each new cycle, your REM sleep can become longer.

 

This phase of sleep plays a significant role in your memory, learning, and mood. Insufficient REM can affect your physical and mental well-being.

 

• Memory: During REM, your brain assimilates the day's learning and motor skills. During this process, it deletes certain information and retains others.
  
  
• Brain: This stage also promotes brain development. It improves concentration and enhances your mood. 
  
  

Reduced sleep, especially in REM, can lead to mental and emotional challenges. Sleep and technology don’t work well together. Sounds and notifications from your devices can disrupt your sleep pattern.

It makes it harder for you to relax and have complete rest. With disrupted sleep comes fatigue and a lack of concentration.

To limit disruption and create healthier habits, consider limiting your screen time. Set an alarm or reminder to turn off electronic devices at least one hour before bedtime. This period allows sufficient time for melatonin to increase naturally. 

An alternate method to improving sleep is ensuring you have the correct bedding. Sleepgram’s products, such as pillows and bedding, also help. 

 

Having a pillow that supports your posture and sleep style is amazing. Their comforters offer luxury while the breathable qualities keep you cool. It reduces any discomfort and enhances your slumber.

 

 

How to create a technology-free sleep environment

How technology affects sleep requires you to evaluate your environment. Creating a device-free setting will not only improve your slumber but your health too.

 

Tips for a tech-free zone

Consider the following tips to create a surrounding conducive to rest.

 

• Device-free: Keep your sleep environment device-free. Remove all electronic hardware that may distract you. Keeping them outside of your bedroom will reduce the temptation. It also eliminates noises.
  
  
• Create a routine: Create a ritual of relaxing and unwinding before bedtime. This habit will allow your body to recognize a rhythm of sleep and waking up. 
  
  A “no-screen” routine also helps encourage behavior of not using a device.
  
  
• Adjusting your screen: If you’re unable to maintain a device free environment, then consider adjusting the screen lighting. Most apps on smartphones and laptops have dark mode options. 
  This can reduce the blue light. Alternatively, install an app that filters this radiance. It’s also kinder to your eyes.
  

Change your environment and habits

Besides having a tech-free environment, you can change your routine before bed. There are a few alternatives to screen time that can help you relax and encourage sleep.

• Increase exposure to sunlight: By increasing your exposure to sunlight, your circadian rhythm will improve, too. Daytime light exposure can improve the quality of your nighttime sleep. 
  
  Where exposure to light during the day is not possible, try artificial bright lights.
  
  
• Caffeine and alcohol: Avoid consuming caffeine in the latter part of the day. Refrain from drinking any caffeinated drinks at least eight hours before bedtime. 
  
  
  

  Decaffeinated beverages are a suitable alternative. Alcohol can affect your sleep too. It can exacerbate symptoms related to sleep apnea and snoring. It can also affect the production of melatonin. 
  
  

• Enhancing your environment: Using block out curtains can help darken your room and conceal any outside lighting. Investing in earplugs can help keep out any unwanted noises such as passing traffic. 
  
  Calming activities like bathing or relaxing techniques can help relax you. 
  
  
• Quality bedding: Your bed, mattress, and bedding also play a vital role in quality sleep. Sleepgram offers comfortable pillows and bed linen made from superior quality materials.
  
  

  The fabric helps improve sleep by keeping you cool when it’s warm and reduces the risk of allergies. All these benefits contribute to an undisturbed and peaceful rest.
  
  
  
  

The benefits of better sleep hygiene and reduce technology exposure

Good sleep hygiene is more than resting well, it improves your health and leads to a happier life. By not combining sleep and technology results in many benefits. Some are immediate and some long-term.

 

Immediate benefits

Reducing exposure to blue light can sharpen your focus and improve your mood. It also increases the production of melatonin, helping with deeper sleep. 

As your rest becomes more rejuvenating, you’ll feel more creative and resilient.

 

Long-term benefits

Separating sleep and technology has a long-term effect too. Having deep restorative slumber lowers the risk of chronic illnesses. 

These conditions include heart disease and diabetes. It improves your mental well-being and helps reduce the possibility of depression. You’ll wake up every day feeling refreshed and energized for the day.

 

Taking bold steps

All these benefits are within your reach. Taking bold steps towards a tech-free environment will have many positive effects. 

Creating a dim, quiet space, reading a book, or listening to soothing music can make a difference. Investing in good quality bedding from Sleepgram products will also enhance your comfort.

With their organic cotton fiber and high thread count, it will feel you're on cloud nine. 

 

 

The perfect sleep awaits

The glow of screens and endless notifications constantly disrupts everyone’s lives. This invasion has become more intrusive into the bedroom, especially at bedtime. 

The combination of sleep and technology can lead to restless nights. The blue light from devices disrupts the production of melatonin. It disturbs your sleep-wake rhythm.

 

This digital distraction can also mentally overstimulate you. It’s another reason for insufficient sleep. Yet, there is hope, reclaim your bedroom and make it a safe haven. 

Besides creating a tech-free environment, invest in Sleepgram’s products. It can help you wake up rested. Their quality fabric and temperature regulating fibers will usher you into perfect sleep.