There is no way around the fact that screens interfere with our sleep, and screen free devices are a welcome development.
Still, a lot of people do not believe they can improve sleep quality and consider clicking away on their phone in the dark a harmless habit. “If millions do it, then it is not so bad, is it?” But science says otherwise. There is even an entire field, called somnology, dedicated to the study of sleep and sleep disorders.
While we still do not know exactly how sleep works and why it evolved in the first place, the impact of screens on our eyes and sleep patterns has been the subject of many successful studies.
We know, both scientifically and from experience, that the screens of our phones, TVs, and computers emit bright artificial light. This type of light delays our internal clock and sends circadian rhythms in our brain into disarray. While the sky outside is dark, the light shining in front of our eyes creates the impression of a sunny day – and there are few more efficient ways to disrupt your sleep schedule.
Nighttime exposure to bright light suppresses the production of melatonin – a hormone that acts as a cue for our body to go to sleep. While the fact that blue light produced by our electronic devices blocks out melatonin production is almost common knowledge these days, people who rely on the night mode to avoid its negative effects might be sorely disappointed. According to a recent study, warm light is just as bad for sleep, if not more!
How to get better sleep?
The most popular and obvious recommendation is the so-called “digital curfew”: two hours before you retire to bed, all screens in your house should go dark. While it does work, many of us cannot afford those two hours without electronic devices. Businesspeople, content creators, and anyone who needs to stay connected around the clock might feel like they have to make a (rather inefficient) sacrifice to have a good night’s sleep.
The solution is to use a screen free device. It does not emit light, and you do not have to deny yourself productivity during the late hours – especially if you are an owl type person.
For those who record their daily progress and take notes, there is a range of options to improve sleep quality: from AI assistants like Alexa to portable, wearable recorders like Senstone. They let you stay productive without even touching your phone – and with zero exposure to screen light. You might also notice you wake up with your eyes rested, which is another benefit of a screen free environment.
Of course, digital curfew is not the only condition necessary for good sleep. If your schedule is shaky and ever-changing and you rarely ever get those seven or eight hours of sleep, you might want to go a bit further and develop a habit of retiring to bed earlier and/or around the same time every evening.
Regardless, screen free gadgets will help you remain both proactive and well-rested. This is the case where technology balances out its own disadvantages, and you can have things done while technically staying on digital curfew.