Article 7: Influence of screen time and technology on sleep

Introduction
In today's digital world, we spend a lot of time in front of screens. However, technology use can negatively affect our sleep. In this article, we look at the effects of screen time on sleep and provide tips for reducing screen time in the evening.

Effects of Screen Time on Sleep

Screen time can disrupt sleep in several ways:

• Blue light: Smartphone, tablet and computer screens emit blue light, which inhibits the production of melatonin, the sleep hormone.
• Mental Stimulation: Using technology right before bed can stimulate your mind and make it difficult to fall asleep.
• Sleep disruptions: Notifications and alarms can disturb your sleep and cause you to wake up in the middle of the night.

Tips to reduce screen time

Here are some practical tips to reduce screen time before bed:

• Screen-free time: Schedule at least one hour of screen-free time before bed. Use this time for relaxing activities like reading or listening to music.
• Night Mode: Use night mode or blue light filters on your devices to reduce blue light emission.
• Turn off notifications: Turn off all notifications and alarms on your devices to avoid interrupting your sleep.
• Alternative Activities: Introduce evening rituals that don’t involve screens, such as journaling or doing light stretching exercises.

Conclusion

Reducing screen time in the evening can go a long way toward improving sleep quality. By focusing on relaxing activities and minimizing technology use, we can help our sleep.

Preview of the next article

In the next article we will talk about how nutrition affects sleep and which foods to prefer or avoid. Stay tuned!