Screens and Sleep Quality: 8 Tips for Better Sleep

When bedtime comes, one of our biggest enemies are the screens. Its use before falling asleep can greatly affect the quality of sleep. Find out why here.



After a long day, it's always good to relax a bit and browse social media. Something that makes us exit from everyday life, acts as an excellent outlet to calm our mind, so that problems are forgotten for a while. 

Technology is part of our day and this is a reality that is hard to deny. The cell phone screen and other devices are always a temptation. But have you thought about the harm it can do to you?


Screens used half an hour before falling asleep increase in half an hour the time you will need to fall into the deep sleep. It gets worse, especially if you are younger.



According to a study by the European Society of Endocrinology, too much nightime exposure to blue light projected by the cell phone screen, tablet, computer or television, can greatly influence the functioning of the brain and the production of melatonin, the sleep hormone. This will result in disruption of sleep time and quality.

Participants in this study who spent more than 4 hours a day exposed to a screen, fell asleep, on average, 30 minutes later, suffered from insomnia and had more sleep interruptions during the night. On the other hand, young people who spent less than 1 hour exposed to screen light did not have these episodes. Interesting, isn't it?



The temptation of technologies can become an addiction. We are increasingly addicted to social media stimuli, to that notification we just received. It's a reward mechanism. And this won't let us have a deep sleep.

Notifications act as rewards for our brain, making you feel good and addicted to the touch of a new interaction, because this will generate a feeling of satisfaction in you.

Dopamine it is the hormone of happiness, which acts in this process. Its production causes pleasure and stimulation, making you hooked with digital devices - the addiction of modern times and the great enemy of restful nights.


Why are the screens not letting me sleep well?

Above, we've already unraveled a little bit what happens when we're staring at a screen for too long. But what really happens? 

Before there was modern technology, the light we were exposed to the longest was natural blue light, which came from the sun. With the advances that have taken place to date, this light source is more artificial than natural.

The use of technological devices has been changing our visual behavior. In addition to impairing vision, all of its screens have one feature in common: a blue light artificial that issue.

This light is also known as high energy visible light (HEV). It is emitted by LED and xenon lamps and by the various cell phone screens, tablet, television and computer that we use every day.  




Exposure to artificial blue light takes place mainly at night, which is when, as a rule, we have more free time. Due to the characteristics of this light, the screens will keep you alert and focused, increasing your mood.

In resume everything that is contrary to deep sleep shouldn't happen before falling asleep.

As we've already talked about, melatonin production will be greatly affected by artificial blue light. This hormone responds to the darkness that sets in as the hours of the day pass, and that's why you feel sleepy at night.

Before falling asleep, when you've been looking at the cell phone screen, and especially at night, your brain will think it's still daytime, because of the brightness that the screen gives it.

Since he's been tricked during this time, he won't be prepared for a night of deep sleep, will not fall asleep fast, it won't leave you either sleep well.

2 hours of exposure to artificial blue light significantly decrease the amount of melatonin the brain produces. This will cause insomnia and you won't be able to fall asleep fast.


What can I do to sleep better?

To get a deep sleep is not easy nowadays. Unfortunately, it's not just about lying down and fall asleep fast.

There has to be some effort on your part. That's why learning more about how technology affects your sleep could be the first step in getting started paying for the hours you owe your bed and sleep like a baby.

There are some tips that can help you minimize the effects of screen light so you can sleep well:

1. Put a film on the screen of the mobile phone or tablet: not only will it prevent your devices from suffering damage, it will also protect you from blue light.

2. Decrease exposure to these screens and other artificial lights 2 hours before going to sleep, to fall asleep fast

3. Reduce the brightness of devices

4. Activate the dark mode or vision protection of electronic devices

5. Rest for short periods of time, if you use the screens for a long time.

6. Read a book before falling asleep: will help you relax and prepare for sleep.

7. Use lenses with filters suitable for the use of screens, if you wear glasses

8. Favor the use of so-called hot LED lights, since they emit less blue light



Technology can also help

Curious, right? 

But pure truth. You can use it to your advantage!

If technological devices are used well, they can be beneficial for you to sleep well and have cool days. 

And you don't have to be a tech geek to do that.

There are several applications that can help you to have a hand in your sleep. Sleep well it implies that you know how to get there, understanding what your sleep habits are and what you need to improve.

These apps won't work miracles on your rest, but they will give you the tools you need to understand your sleep behavior. They are excellent guides so you don't have to worry so much about the subject.

You just need to close your eyes and relax!


Sleep Control

Sleep monitoring apps will help you look at your week, make adjustments and analyze sleep variations. For example: wake up at different times every day can lead to sleep disturbances.

An app of this type can teach you to avoid this and to set goals so that you can sleep well.

Some examples of apps to analyze sleep are:

Sleep Cycle - Available in Android and iOS

Runtastic Sleep Better - Available in Android

Sleep As Android - Available in Android

Sleepzy - Available in Android and iOS

Somryst - Available in Android and iOS


Relax and prepare for deep sleep

There are also apps that can help you better prepare for your sleep. A good preparation is half the way for you to get fall asleep fast and sleep well, without interruptions.

Listening to an episode of meditation, stories and sounds relaxing may be what you needed for your sleep experience to be 5 stars.

Here are some good examples:

Headspace - Available in Android and iOS

Calm - Available in Android and iOS

Aura - Available in Android and iOS

Sleep Sounds - Available in Android and iOS

Relax Melodies - Available in Android and iOS


Fall asleep fast and have a deep sleep it's awesome right? That's why you have to see how you can use the cell phone screen, tablet, television or computer in your favor. Before falling asleep it's always important to see what helps or hurts us. 

Technology can be your greatest ally or your greatest enemy. It all depends on how you use it. You choose! Think about it carefully and review your sleep routines so that you can improve it at every step.

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