The Impact Of Technology On Sleep And How To Disconnect Before Bed

The use of technology has become an integral part of our daily lives, but with its many benefits comes the potential for negative effects as well. One of the areas in which technology has had a significant impact is sleep. In this article, we will explore the negative impact of technology on sleep, the importance of disconnecting before bed, and practical tips for better rest.

If you're working on improving your overall health, sleep is foundational. For a comprehensive look at why rest matters so much, our complete guide to sleep and health covers everything from sleep stages to how rest affects weight loss and mental clarity.

Blue Light and Sleep: Understanding the Impact

Blue light is a type of light that is part of the visible light spectrum. It has a wavelength of around 480 nm, which is shorter than other types of light, such as red and green. Blue light and sleep are a topic of many discussions when it comes to people's health. This light is found in many natural sources, such as the sun and the sky, but it is also emitted by electronic devices such as smartphones, tablets, laptops, and LED televisions. In fact, the screens of these devices are the main source of blue light exposure for many people.

During the day, exposure to blue light can be beneficial. It can help improve mood, boost alertness and cognitive function, and regulate the body's natural sleep-wake cycle. However, exposure to blue light at night can disrupt the body's sleep-wake cycle. This is because the blue light emitted by electronic devices can suppress the production of melatonin, a hormone that regulates sleep. This can make falling asleep harder and lead to insomnia or other sleep disorders.

How Does Blue Light Affect Our Sleep?

Exposure to blue light at night can significantly impact our sleep. As mentioned earlier, the blue light emitted by electronic devices can suppress the production of melatonin, a hormone that regulates our sleep-wake cycle. This can make falling asleep harder and lead to insomnia or other sleep disorders. "Is 5 hours of sleep enough?" This is a question asked by many, but only a few people take it seriously. And even fewer people realize how important it is to prevent blue light exposure when sleeping.

Additionally, blue light exposure can also disrupt the body's natural sleep-wake cycle or circadian rhythm. Our bodies are designed to be active during the day and to wind down at night. The blue light from electronic devices can make it harder for our bodies to recognize that it's nighttime and to start producing melatonin, which can lead to difficulty sleeping and fatigue during the day. Understanding the stages of sleep is crucial here.

Recent research published in 2024 confirms that the effects are particularly pronounced in younger populations. Studies on adolescents and young adults have found that chronic blue light exposure from device screens contributes to widespread insufficient sleep patterns, with downstream effects on mood, learning, memory, and academic performance.¹

Consequences of Long-term Exposure to Blue Light

Long-term exposure to blue light can have a number of negative consequences for our health. It can lead to sleep disorders, fatigue, and even depression. Additionally, blue light exposure at night can increase the risk of certain diseases, such as obesity, diabetes, and cancer.

Long-term exposure to blue light can also have an impact on our eyes. It can cause digital eye strain, which can lead to symptoms such as dry eyes, headaches, and blurred vision. Furthermore, blue light exposure at night can also increase the risk of age-related macular degeneration, which is a leading cause of blindness.

The Sleep Health Foundation notes that repeated evening screen use over just five days can delay the body clock by 1.5 hours, meaning you consistently want to go to bed later and sleep in longer — a real problem when you need to wake up at a set time for work or school.²

Tips to Reduce Blue Light Exposure Before Bedtime

If you're having trouble sleeping at night due to blue light exposure, there are several things you can do to reduce your exposure and improve your sleep.

Use a blue light filter on your electronic devices: Many smartphones and tablets have built-in blue light filters or "night mode" settings that can reduce the amount of blue light emitted by the screen.

Dim your screen: Lowering the brightness of your screen can also help reduce blue light exposure.

Use amber-tinted glasses: These glasses can block blue light and can be worn in the evening to reduce exposure. While research on their effectiveness shows mixed results, some studies suggest they may help advance sleep timing for certain individuals.³

Use apps that mimic a sunset: Some apps can gradually reduce the amount of blue light emitted from your device as it gets closer to bedtime to help your body prepare for sleep.

Avoid electronic devices for at least an hour before bed: This can help reduce your exposure to blue light and can help your body prepare for sleep.

Alternatives to Electronic Devices for Bedtime Activities

Finding alternative activities to do before bed is essential if you're having trouble sleeping at night due to blue light exposure.

Read a book: This is a great way to wind down before bed and can help you fall asleep more quickly.

Listen to music or a podcast: This can be a relaxing way to unwind before bed and help you fall asleep more quickly.

Practice yoga or meditation: Yoga and meditation can be very relaxing and can help you fall asleep more quickly.

Take a warm bath or shower: This can help you relax and can help your body prepare for sleep.

Blue light is an essential part of our daily lives; it helps us stay alert during the day, but excessive exposure to it at night can significantly impact our sleep. By understanding the effects of blue light on sleep and taking steps to reduce exposure, you can improve your sleep and overall well-being. Whether using a blue light filter on your electronic devices, reading a book, or practicing yoga, there are many ways to reduce your exposure to blue light and improve your sleep.

What you eat also plays a role in how well you sleep. Heavy meals close to bedtime can disrupt rest, while balanced nutrition throughout the day supports better sleep quality. Clean Eatz Kitchen's meal plan delivery takes the stress out of eating well — so you can spend less time in the kitchen and more time winding down before bed.

Disconnecting Mentally Before Bed

Distracting and Stimulating Content

Many of us use our phones, laptops, and tablets before bed, exposing ourselves to stimulating content that can make it difficult to fall asleep. The constant notifications, social media feeds, and news updates can be distracting and cause anxiety, which can further interfere with our sleep.

The Difficulty in Disconnecting from Technology

Disconnecting from technology has become a challenge for many of us. It can be difficult to put down our devices and disconnect from the digital world, especially when we are used to being connected 24/7. This constant connection to technology can make it difficult to relax and wind down before bed, which can lead to sleep difficulties.

According to a study conducted by the National Sleep Foundation, 95% of Americans use some form of technology within an hour of going to bed, and over 75% of people sleep with their phones next to their beds. This constant connection to technology can have a significant impact on our sleep quality and overall health.

The Importance of Disconnecting Before Bed

Disconnecting from technology before bed is essential for getting a good night's sleep. Here are some benefits of disconnecting from technology and why it is important to do so:

Improved sleep quality: By disconnecting from technology, you can create a relaxing environment and reduce stimulation, which can lead to better sleep.

Reduced stress and anxiety: Being constantly connected to technology can cause stress and anxiety. Disconnecting before bed can help you relax and reduce these negative emotions.

Improved mental and physical health: Getting enough sleep is crucial for our mental and physical health. By disconnecting from technology and getting better sleep, we can improve our overall well-being.

Techniques for Disconnecting from Technology Before Bed

Here are some techniques for disconnecting from technology before bed:

Setting Boundaries and Time for Technology-Free Activities

Setting boundaries for technology use can help you disconnect before bed. You can set aside specific times for technology-free activities, such as reading a book, meditating, or practicing yoga. This can help you wind down and get into a more relaxed state before bed.

Implementing a Tech-Free Bedtime Routine

Implementing a tech-free bedtime routine can help you disconnect from technology and get into a sleep-conducive state. This can include activities such as taking a warm bath, reading a book, or listening to relaxing music. By creating a relaxing bedtime routine, you can train your mind and body to associate bedtime with sleep and relaxation.

Using Apps and Tools to Limit Screen Time

There are many apps and tools available that can help you limit your screen time and disconnect from technology. These include apps that track your screen time and remind you to take breaks, as well as tools that reduce blue light exposure. By using these tools, you can reduce the negative impact of technology on your sleep and promote better sleep hygiene.

Other Tips for Better Sleep

In addition to disconnecting from technology, there are several other tips that can help you get a better night's sleep:

Maintain a Consistent Sleep Schedule

Maintaining a consistent sleep schedule is crucial for getting a good night's sleep. Going to bed and waking up at the same time every day can help regulate your circadian rhythm and promote better sleep.

Creating a Relaxing Bedtime Routine

As mentioned previously, creating a relaxing bedtime routine can help you disconnect from technology and wind down before bed. This can include activities such as taking a warm bath, reading a book, or meditating. By doing so, you can get into a sleep-conducive state and improve your sleep quality.

Staying Active During the Day

Staying active during the day can help you sleep better at night. Regular exercise and physical activity can improve your sleep quality and help you fall asleep faster.

Limiting Caffeine and Alcohol Consumption Before Bed

Limiting caffeine and alcohol consumption before bed can also improve your sleep quality. Caffeine and alcohol are stimulants that can interfere with your sleep and make it harder for you to fall asleep and stay asleep. By limiting their consumption, you can improve your sleep quality and get a better night's sleep.

Eating Well to Support Sleep

What you eat matters for sleep, too. Heavy, rich meals close to bedtime can cause discomfort and disrupt rest, while going to bed hungry can also interfere with sleep. Having balanced, portioned meals ready to go — like those from our Weight Loss Meal Plan — makes it easier to eat well without the stress of cooking late in the evening.

Frequently Asked Questions

How does blue light from screens affect sleep?

Blue light from electronic devices suppresses melatonin production, the hormone that regulates your sleep-wake cycle. This can make it harder to fall asleep and reduce sleep quality. Research shows that using bright screens for 1.5 hours or more before bed can delay your body clock by up to 1.5 hours.

How long before bed should you stop using technology?

It is recommended to stop using technology at least 30 minutes to an hour before bed to allow your brain to wind down and prepare for sleep. For best results, consider implementing a tech-free routine for the full hour before bedtime.

Do blue light blocking glasses help with sleep?

Research on blue light blocking glasses shows mixed results. Some studies suggest they can help advance sleep timing and reduce alertness before bed, though the effects vary by individual. They may be most helpful for people who cannot avoid screen use in the evening.

Why is it hard to disconnect from technology before bed?

The constant connectivity of smartphones and devices creates a habit of being "always on." Notifications, social media, and the pressure to stay available trigger anxiety and mental stimulation that makes it difficult to relax. Studies show over 75% of people sleep with their phones next to their beds.

What are the best alternatives to screen time before bed?

Effective alternatives include reading a physical book, practicing yoga or meditation, taking a warm bath, listening to calming music or podcasts, and light stretching. These activities help your body transition into a relaxed state conducive to sleep.

The Bottom Line

Technology is woven into nearly every part of our lives, but that doesn't mean it should follow us to bed. The blue light from screens, the mental stimulation from content, and the anxiety of constant connectivity all work against the rest your body needs.

The good news is that small changes make a real difference. Start with one habit: put your phone in another room an hour before bed, swap scrolling for reading, or use your device's night mode in the evening. Over time, these adjustments train your brain to recognize when it's time to wind down.

For a deeper dive into why sleep matters for everything from weight management to mental clarity, explore our complete guide to sleep and health.

References

¹ Alam M, Abbas K, Sharf Y, Khan S. Impacts of blue light exposure from electronic devices on circadian rhythm and sleep disruption in adolescent and young adult students. Chronobiology in Medicine. 2024;6:10-14.

² Sleep Health Foundation. Technology and Sleep. https://www.sleephealthfoundation.org.au/sleep-topics/technology-and-sleep

³ Maeda-Nishino et al. Partial blue light blocking glasses at night advanced sleep phase and reduced daytime irritability in Japanese male schoolchildren. PLOS One. 2025.