Tech-Free Zone: How Screens Affect Our Sleep

In our modern world, screens are omnipresent. Smartphones, tablets, and televisions accompany us throughout the day – and often until shortly before bedtime. But what impact does constant staring at screens have on our sleep quality? In this blog post from the Luxury Dreams series, we explore the negative effects of blue light and offer practical tips for a tech-free evening.

1. The effect of blue light on our sleep

Screens emit a cool, blue light that subtly affects our bodies. This light resembles natural daylight and signals our brain to stay awake.

How blue light affects sleep:

• Suppression of melatonin:
  Studies, such as those from Harvard Medical School , show that blue light inhibits the production of the sleep hormone melatonin, making it difficult to fall asleep.
• Disruption of the body clock:
  Our circadian rhythms can become unbalanced due to late screen light, leading to irregular sleeping times.
• Increased alertness:
  Blue light promotes the release of cortisol, a stress hormone that makes us more alert.

2. Long-term consequences of screen use before bedtime

The short-term effects of blue light are problematic, but the long-term consequences also deserve attention.

• Chronic sleep disorders:
  Regular sleep deprivation can increase the risk of serious health problems such as diabetes, cardiovascular disease, and depression.
• Daytime exhaustion:
  Poor sleep quality can significantly affect concentration, productivity, and mood.
• Psychological stress:
  Lack of sleep is associated with an increased risk of anxiety and burnout. Studies, such as those conducted by the National Sleep Foundation , emphasize the importance of a consistent sleep schedule.

 

3. Tips for a technology-free evening routine

To counteract the negative effects of screens on sleep, it's important to create a tech-free zone. Here are some practical tips:

1. Avoid screens at least one hour before bedtime:

• Replace screen time with relaxing activities such as reading, meditation, or journaling.

2. Use blue light filters:

• Many devices now offer night modes or blue light filters. These reduce the amount of blue light, but do not replace the need to turn off the screen in good time.

3. Establish relaxing evening rituals:

• Regular routines such as taking a warm bath, listening to calming music, or using aromatherapy (e.g., lavender oil) signal to the body that it is time to relax.

4. Ban electronics from the bedroom:

• Keep your bedroom free of electronic devices to avoid distractions and create a calm atmosphere. An analog alarm clock can replace your smartphone on your bedside table.

5. Focus on natural light:

• Take advantage of natural daylight in the morning to stabilize your body clock. Daylight lamps can be especially helpful during the winter months.

4. The role of high-quality sleep products

In addition to reducing screen time, the sleeping environment also plays an important role. High-quality bedding like Akroma's premium weighted blankets can help reduce stress and improve sleep. Combined with tech-free evening routines, you create the optimal foundation for restful nights.

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5. Conclusion

Screen use before bedtime is a habit many of us share – often at the expense of our sleep quality. By consciously choosing tech-free zones and establishing relaxing evening routines, we can minimize the negative effects. Rely on high-quality sleep products from Akroma and experience how small changes can have a big impact on your sleep health.

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