As technology advances and the world becomes increasingly digital, the amount of time spent engaging with screens has dramatically expanded over the last two decades. Insomnia has become more common. 

It's no secret that lack of sleep has a negative impact on productivity. Perhaps you're having trouble sleeping. Maybe you have a million things on your to-do list, and sleeping isn't one of them.

Whatever the reason, having enough restful sleep can help you get the most out of your day. Sleep deprivation can result in irritability, reduced work speeds, and difficulties making timely judgments. Some people always feel tired and can even perform their day-to-day responsibilities perfectly. 

Want to know how screen time affects your sleep? In this article, we'll shed some light on how to sleep better and be more productive. So let's get started. 


How Does Screen Time Affect Sleep?  

Although it is difficult to establish a causal relationship between screen time and insomnia, three mechanisms have been hypothesized to contribute to sleep disturbances.


🖥  Displays Based On Light-emitting Diodes

When exposed to light, the body's natural generation of melatonin is suppressed. Numerous studies have demonstrated that the light (short-wavelength blue light) emitted from digital gadgets' screens is particularly troublesome.

Studies have investigated how light affects melatonin secretion, and blue light inhibits it twice as long as the green light. The release of melatonin in people who wore blue-light-blocking glasses in bright light was compared to those who did not wear glasses in low light. The blue light produced identical amounts of melatonin in both groups, which supports the blue light-melatonin theory.


📱 Insomnia With a Delayed Onset

Children and teenagers with this type of sleep deprivation are put off going to sleep using more cell phones. As a result, during the weekdays, when staying awake later cannot be offset by earlier waking, total sleep hours are reduced.


🕹 Intense Psychological Stimulation

When screen time is more engaged and psychologically exciting, it has a more significant effect on sleep than less thrilling and less quiet. However, this effect is likely not linear: stimulating screen time raises physiological arousal, resulting in sleep disruption.

Video game players who play violent or intense games have a higher heart rate and blood pressure. Researchers found that video game players reported less subjective drowsiness, longer sleep latency, and less rapid eye movement (REM) sleep compared with those who did not play games just before going to bed. 

 

How To Reduce Screen Time and Sleep Better 

If you're aware that your screen time harms the number of hours and quality of sleep you receive each night, you can make the following changes to help yourself. These strategies are developed focusing on how to be more productive. So if you can maintain them well, you'll be a productive person. 


📱 Reducing Device Usage Time

The use of electronic gadgets for extended periods during the day affects your sleep. Side effects include shorter sleep durations, later sleep onsets, and an increase in sleep deficit. Decrease your gadget use time. 


🌙 Activate Nighttime Mode

Don't let your phone be a distraction at night. Many modern phones have a nighttime mode that reduces the amount of blue light emitted by the device when you are using it. Changing the page background and text colour in your device's reading settings can also help.


🕯 Try Candlelight For Reading 

If you want to read at night, look for red lights instead of CFLs. Not interested in buying more lamps or light bulbs? Why not read by candlelight? Candles are something that everyone enjoys, right? There is something romantic and appealing about it.


📚 Replace Devices With Alternatives

Take a break from your computer or phone to read a book or magazine. Why not give it a go for 30 minutes before bed one week? Add 45 minutes to the time, then 60 minutes. Try observing how you feel at the start of a day for a month. If you can get a good night's sleep, you may find that cutting back on blue light is worthwhile.


😎 Use Blue-blocking Glasses

Consider buying blue-light blocking glasses if you use screens before bedtime regularly or if you work the night shift.


😴 Develop a Bedtime Routine 

Developing a relaxing bedtime routine is crucial for good sleep. A consistent bedtime that allows for appropriate rest is critical for good sleep. Relaxing activities that do not involve screens should be done an hour before bedtime.


💤 Try Eye Mask 

Try to sleep in a dark room, and if necessary, use an eye mask to block out any light. If you are not sleeping well at night, try this method, and you will get results. 


🧘🏻‍♀️ Stress Reduction Practices 

Relax in the evening by reducing stress. A warm glass of milk or tea may be beneficial. Try a hot shower or yoga poses to relax.


To Wrap Up 

Sleep patterns can play a significant role in how much is accomplished throughout the day without losing time or energy. It can be challenging to adjust to a new nightly regimen, but sticking to it is rewarding. If you can establish a healthier sleeping routine for yourself, it will reflect in your life and job. A good night's sleep can provide you with a better mood, tremendous energy, sharper focus, and emotional buoyancy.