Using Technology in the Bedroom: Do’s and Don’ts for Sleep

Hands up if the last thing you look at before you close your eyes is a glowing screen? You are not alone in this. Especially in this digital day and age, most of us are glued to our phones, tablets, or even the TV right up until we try to crash. And let's be real, often the first thing we reach for in the morning is the same device.

Technology is everywhere in our lives, and it's cozying up in our bedrooms like never before. While it's awesome for staying connected and entertained, letting electronic devices run wild in your sleep space is, frankly, terrible news for your rest.

It's tough to break the habit, but if you want better sleep, setting some ground rules for tech in the bedroom is a must. Let’s break down the simple (but not always easy!) Do's and Don'ts.

How Does Technology Affect Sleep?

Here is the science bit, explained simply:

The Notorious Blue Light: Screens blast out a specific type of light called blue light. Your brain is wired to think  blue light exposure means "daytime!" When you expose your eyes to it in the evening, it messes with your body's production of melatonin because your brain thinks it is still daytime (i.e., not yet time to go to sleep). Melatonin is produced naturally in your brain to signal and kickstart the process of secreting other sleep hormones to bring you into restful sleep. Less melatonin production means you feel less sleepy, and this worsens your quality of sleep and sleep efficiency.

Your Brain Stays Alert: Scrolling through Instagram, reading intense news articles, catching up on emails, or watching a nail-biting video game stream? These activities are equivalent to giving your brain a double espresso right before you want it to power down. Your mind stays active, stimulated, and nowhere near ready for sleep. Over time this can cause serious sleep disorders such as insomnia. 

Notifications are Annoying (and Stressful): The constant dinging or buzzing from your phone can be frustrating. Even if you try to ignore them, those notifications are a constant pull. They keep you connected to the outside world and can create a low hum of stress or that annoying "fear of missing out" feeling, none of which helps you relax into sleep. This is especially problematic with cell phones, which are often the main culprits in disrupting sleep.

Knowing why and how technological devices hurt sleep makes it a little easier to tackle the how.

The DON'TS: Things You Need to Stop Doing

Consider this your tough-love list of best practice sleep habits for better sleep:

DON'T Lie in Bed and Scroll: This is the big one for most people. Your bed should be for sleeping and intimacy. Bringing work, social media, news, or endless browsing into it blurs those lines and keeps your brain buzzing with blue light exposure.

DON'T Bring Work Devices Into Bed: Your laptop does not belong under the duvet. It screams "stress" and "awake time." Your evening hours should be reserved for winding down, not engaging with different forms of technology.

DON'T Binge Intense Shows Before Bed: Leave the thrillers, true crime documentaries, or super-dramatic series for earlier in the evening. Get your adrenaline pumping somewhere else, not in the hour before you want to sleep.

DON'T Keep Your Phone Right By Your Pillow: Notifications aside, just having your mobile phone there is a connection to the outside world. It's too easy to grab it the second you're bored or can't sleep. Keeping cell phones out of arm's reach ensures you’re not constantly tempted.

DON'T Use Blindingly Bright Screens: If you must use a screen near bedtime (ideally, you won’t!), turn that brightness way, way down. High light intensity can disrupt your sleep cycles and sleep hygiene.

DON'T Use Backlit E-Readers (Like Tablets) in Bed: Yep, even reading can be disruptive if the screen emits blue light. A standard tablet isn’t a great bedtime reading tool, and studies from the National Sleep Foundation suggest it may lead to poor sleep quality.

How Does Technology Addiction Affect Sleep?

There is a strong association between technology use and sleep. Technology addiction—especially through excessive screen time—can lead to poor sleep hygiene and sleep disturbances. People who struggle with different forms of technology addiction often stay up late using their mobile phones or video games, which in turn disrupts their sleep cycles. Over time, this can lead to shorter sleep durations and negative impacts on sleep quality, making it harder to maintain a regular sleep pattern.

The DO’S: How to Actually Make Tech Work For You

While technology can be detrimental to sleep when used improperly, it doesn’t have to be all bad! With a little mindfulness, you can incorporate tech into your bedtime routine in ways that help, rather than hurt, your sleep. Here’s how to harness the power of technology for better sleep hygiene:

DO Set a Tech Curfew

Setting a tech curfew is one of the most effective ways to improve your sleep quality. The idea is simple: stop using screens at least an hour before you plan to go to bed. This curfew allows your brain to transition into sleep mode without the distractions and disruptions caused by blue light or stimulating content. During this hour, focus on wind-down activities that promote relaxation and calm, such as:

• Reading a physical book: Physical books don’t emit blue light and provide a much gentler transition into sleep.
  
  
• Listening to calming music or soothing podcasts: Opt for slower-paced tunes or white noise to relax your mind.
  
  
• Engaging in light conversations: Chatting with a partner can help your mind relax and prepare for rest.
  
  
• Meditating: Use guided meditation apps or mindfulness practices to calm your mind and relax your body.
  
  
• Taking a warm bath or shower: The warmth can help lower your body temperature after you step out, signaling your body that it’s time to sleep.

By turning off your devices at least 60 minutes before bed, you allow your brain to naturally ramp up melatonin production, which is essential for falling asleep. This simple practice can dramatically improve your sleep quality over time.

DO Make Your Bedroom a Tech-Free Zone (Seriously, Try It!)

The simplest and most effective way to avoid the temptation of checking your phone or scrolling through social media is by keeping all technology out of your bedroom. Our bedrooms should be a sanctuary for sleep, and allowing electronic devices to take over can interfere with your rest. Here’s how to create a true tech-free zone:

• Charge devices outside the bedroom: Keep your phone, tablet, and laptop in another room (such as the living room or kitchen) overnight. This minimizes the chance of waking up to check emails or social media during the night.
  
  
• Keep your bedroom uncluttered: Limiting technological distractions in your sleeping area promotes a calming atmosphere that is conducive to restful sleep. A clean, quiet environment helps signal to your brain that it’s time to relax and unwind.

By making this change, you are taking one of the most important steps in improving your sleep hygiene. The absence of technology allows your body to maintain its natural rhythms without interference.

DO Use Those Blue Light Filters!

If you absolutely must use your mobile phone, tablet, or laptop before bed, make sure to activate the blue light filter or night mode on your devices or wear blue light blocking glasses. Most smartphones and computers have a built-in feature, like "Night Shift" or "Night Light," which reduces the amount of harmful blue light emitted in the evening. This can be a lifesaver, especially if you find it hard to put your device down before sleep.

While these filters don’t completely eliminate the negative effects of blue light, they can significantly reduce its impact. Here’s how to make the most of this feature:

• Set it to turn on automatically: Ensure your device automatically shifts to a warmer tone in the evening, so you don’t have to remember to adjust it manually every night.
  
  
• Use it in combination with other sleep-friendly habits: The filter works best when paired with other sleep-promoting practices, such as setting a tech curfew or engaging in relaxing activities before bed.

Remember that the blue light filter helps reduce melatonin suppression but doesn’t entirely eliminate it, so always aim to minimize screen time in the hour or two leading up to sleep.

DO Use Tech for Calming Stuff (Carefully)

While it’s crucial to limit screen time before bed, technology doesn’t have to be the enemy. You can still use tech to enhance your wind-down routine. Consider using guided meditation apps, sleep story apps, or nature sound apps. These can help calm your mind and make it easier to fall asleep. Here’s how to use these apps effectively:

• Keep the screen off or blacked out: If you’re using a sleep app on your phone or tablet, make sure the screen is turned off or the brightness is turned all the way down. This ensures you’re not disrupting your sleep cycle with unnecessary light exposure.
  
  
• Place the device a few feet away: To avoid the temptation to grab your phone during the night, place it on a nightstand or dresser away from your bed.
  
  
• Choose calming sounds: Opt for sounds that are soothing and non-stimulating. White noise, rain sounds, or gentle music can be very effective in promoting relaxation and aiding sleep onset.

This approach allows you to benefit from technology while still maintaining a relaxing environment in your bedroom.

DO Get a Real Alarm Clock

Another simple but highly effective tip is to use a real alarm clock instead of relying on your phone to wake you up. Phones are full of potential distractions, such as text messages, emails, and notifications, which can tempt you to check them first thing in the morning or in the middle of the night.

By using a traditional alarm clock, you:

• Avoid the temptation to check your phone: You won’t need to grab your phone when you wake up, keeping your morning free of distractions.
  
  
• Protect your sleep hygiene: The less time you spend with your phone, especially in the bedroom, the easier it will be to avoid disrupting your sleep cycles.

Plus, a real alarm clock is usually less jarring than a smartphone’s alarm, making for a more gentle wake-up.

DO Switch to an E-Ink Reader for Bedtime Reading

If you enjoy reading before bed, consider switching to an E-Ink reader like the Kindle Paperwhite. Unlike tablets or smartphones, E-Ink readers do not emit blue light, making them ideal for reading in bed without negatively affecting your sleep patterns. Here are a few reasons why an E-Ink reader is perfect for bedtime reading:

• No blue light: E-Ink technology mimics the appearance of ink on paper, which doesn’t disrupt melatonin production like traditional backlit screens do.
  
  
• Easy on the eyes: The screen of an E-Ink reader is gentle on the eyes, even in dim lighting, which makes it perfect for winding down at night.
  
  
• Long battery life: E-Ink devices don’t need frequent charging, so you can use them without worrying about interruptions or bright screens distracting you.

By using an E-Ink reader, you can enjoy a relaxing reading session before bed without compromising your sleep health.

Does Screen Time Affect Your Sleep?

Yes, excessive screen time, especially before bed, can negatively impact your sleep hygiene, sleep cycles, and sleep quality. Studies show that the blue light emitted from technological devices—whether it's a phone, tablet, or video game—suppresses melatonin, leading to poor sleep quality and sleep disturbances. Reducing screen time can improve your sleep duration and overall sleep health.

Our body’s natural sleep cycle involves several stages, including light sleep, deep sleep, and REM sleep (Rapid Eye Movement). Blue light exposure in the evening not only delays the start of sleep but can also reduce the time spent in deep sleep, which is the most restorative phase. Deep sleep is essential for physical recovery, memory consolidation, and emotional well-being. When blue light from screens interferes with this stage, it can leave you feeling groggy and unrefreshed the next morning, even if you spend enough time in bed.

Instead of using your phone or tablet as a flashlight, opt for a soft, dim light by your bedside. Using dim light will help prevent the disruption of your body’s circadian rhythm and encourage natural melatonin production. This will allow your body to recognize that it’s time to wind down for sleep.

By making a conscious effort to reduce screen time in the evenings and promoting more relaxing activities, you are taking a positive step toward better sleep health. Your body will thank you with improved mood, better concentration, and enhanced overall vitality during the day.

Reclaiming Your Sleep

Breaking up with your phone at bedtime is hard. It's become such a habit. But creating a bedroom environment that's dark, quiet, and free from the stimulating glow of screens is genuinely one of the best things you can do for your sleep quality. Poor sleep quality, shorter sleep duration, and sleep disorders are often linked to excessive technology use, especially during the evening hours.

It takes practice, but reclaiming your bedroom as a sanctuary for rest is totally worth it. Focus on improving your sleep hygiene by cutting back on electronic devices before bed, setting healthy daily routines, and prioritizing the mental health benefits of restful sleep.

By doing so, you’ll ensure better sleep durations, more rejuvenating sleep per night, and fewer sleep disturbances, leading to improved overall health.

Seeking Healthcare Professional Help

If you are still struggling with insomnia, it might be time to consider seeking professional help. While lifestyle adjustments and sleep hygiene improvements can significantly enhance sleep quality, persistent insomnia may require a deeper dive into underlying causes. Healthcare providers with sleep medicine experience are specially trained to assess, diagnose, and treat various sleep disorders. They can help pinpoint the root of your insomnia, whether it's related to stress, anxiety, depression, or more complex sleep conditions like sleep apnea or restless leg syndrome.

When working with a sleep specialist, you may go through a detailed sleep evaluation, which often includes questions about your sleep patterns, daily habits, stress levels, and medical history. Depending on your symptoms, a healthcare provider may suggest various treatments like:

• Cognitive Behavioral Therapy for Insomnia (CBT-I): A proven, non-drug treatment that focuses on changing unhelpful thoughts and behaviors around sleep.
  
  
• Sleep Studies: In some cases, a sleep study (or polysomnography) may be recommended to monitor your sleep stages, brain activity, and bodily functions while you sleep. This can help detect conditions like sleep apnea that may be affecting your rest.
  
  
• Medication: In certain situations, a doctor might prescribe medications to help manage insomnia or underlying issues such as anxiety or depression. However, medications are typically used short-term and in combination with other treatments for long-term effectiveness.
  

At Sleep Reset, we understand that insomnia can have a serious impact on your health, daily performance, and overall well-being. That’s why we offer tailored solutions and professional guidance to help you break free from the cycle of sleepless nights. Whether you're struggling with occasional poor sleep or more chronic insomnia, our team is here to provide expert advice and support.

By working with healthcare professionals and following a personalized treatment plan, you can regain control of your sleep patterns and enjoy the restful, rejuvenating sleep you deserve. Don't let insomnia keep you from living your best life—help is available, and taking that first step toward better sleep could transform your health and happiness.