We live in a digital word which has a lot to offer. It changes how we communicate and work. While it brings a lot of ease going about our daily activities, it impacts some critical areas of our health such as sleep.

In this OneFramework guide, we will discuss 6 crucial factors which impact human sleep technologies and simple ways to enhance quality sleep.

1. Exposure to Blue Light Delays Sleep.

Smart phones, tablets, laptops, and even televisions have become a primary source of entertainment. However, they all emit blue light which interferes with melatonin, the sleep hormone of our bodies.

If you get exposed to blue light before sleep, it will be even more of a challenge falling asleep as your brain will be actively thinking it is day time.

What You Can Do:

• Make sure to have screens without night mode and light settings on after sunset.
• Stop using screens 1 hour before sleep and stick to reading light novels.
• Have blue-light blocking glasses worn in the winding hours before bed.

2. Nocturnal Scrolling Messes with Your Dream World

Social media scrolling and show-bingeing in the late hours would be one of the few things most people do nowadays. But these “pastimes” can get a little too addictive.

With their irregular breaks and limitless content, social networks over-excite the mind, making it hyper when it actually needs to calm down.

Suggestions:

Instead of scrolling endlessly, take a break at 30-60 minutes before bed to switch all devices off. Also, consider putting the book down and picking up some soother tunes instead.

3. Dreadful Sleep Anxiety

Smartwatches might keep an eye on your sleeping habits, but these devices can also be a source of sleep anxiety. A lack of “proper restful sleep” can be debilitating in and of itself.

Best Ways To Balance:

Sleep data isn’t a diagnosis. Sleep check needs balance with comfort. As long as tracking your sleep doesn’t cause you stress, use the devices at will.

4. Important Remote Alerts Distract From Deepest Sleep

Even disconnecting remote alerts, phone calls and flashing LED lights can retrieve you from deep sleep without imagination. This disrupts all REM cycles which are important for recovery of the brain and memory.

Work-Enabled:

Mute all phone alerts or even set to “Do Not Disturb.” The better relief would be to keep the phone outside the bedroom where you charge it during sleep hours.

5. Streaming and Gaming Overstimulation

Enjoying video games or exciting TV shows, especially news right before bed, can keep your brain alert, as well as raise your heart rate and brain activity, making it much harder to unwind.

Try Instead:

• Use a stretch and a relaxing podcast or meditation app.

6. EMF Exposure And Sleep Quality

All electronic devices are a great source of EMF radiation. While some studies are still being conducted, it is suggested that exposure to EMF at night has the potential of disrupting melatonin production and the quality of sleep.

Things You Can Do:

Don’t maintain Wi-Fi routers on during the night, and use a wired connection if possible, avoid placing your electronic devices close to the pillow.

How to Build a Tech Smart Sleep Routine (OneFramework Tips)

To enjoy technology while improving your sleep health.

Here are OneFramework approved tips:

• Develop a digital bedtime routine: Automate reminders and set alarms to signal an end to a preset time for device usage.
• Buy sleep aiding technology: Mindfulness promoting apps and smart sound systems that have white noises and dimming capabilities.
• Encourage offline time: Especially in the hour prior to bed, squelch screen time and demands.
• Enforce a sleep zone policy: No TVs, laptops or phones allowed in bed.

Conclusion

The impact of technology differs based on individual perception and use, being a dual edged sword when it comes to robots and artificial intelligence. Understanding and paying attention to phone screens, notifications, as well as the digital habits can result in better sleep.

One Framework fosters healthy tech habits to create a balanced lifestyle for every individual, beginning with water intake per day and the nightly routine.

FAQs

Q1: Is it okay to use my phone in bed if I use night mode?

Using night mode aids in lessening the amount of blue light one encounters. However, no screen time is recommended thirty minutes prior to bedtime.

Q2: Can sleep tracking devices improve my rest?

They can offer insights, but it’s crucial to remember that it shouldn’t be your only source of rest. Center your attention on how you feel rather than fixating on hovering numbers.

Q3: What’s the ideal time to turn off screens before sleeping?

Cutouts should be made sixty minutes prior to going to sleep for optimal resetting. This will change the brain to natural sleep mode.

Q4: Does EMF really affect sleep?

Staying exposed to devices being placed far away from the bed ensures one is overly cautious, keeping sleep safe is better than being sorry. Low emission from devices has not been proven as conclusive means.

Q5: Are there any sleep friendly apps?

Yes! Calm, Headspace and Insight Timer have guided meditations, sleep stories as well as calming tunes.