The blue light emitted from electronic devices such as smartphones, tablets, and laptops can suppress the production of melatonin, a hormone that regulates sleep-wake cycles. This can lead to difficulty falling asleep, staying asleep, and feeling rested in the morning. In addition, the stimulation and noise from technology can disrupt the relaxation needed for quality sleep.

One way to manage electronic devices in your sleep environment is to establish a technology-free zone. This means removing all electronic devices from the bedroom and creating a relaxing and comfortable sleep environment. If you must use your phone or tablet before bed, consider using a blue light filter or wearing blue light blocking glasses. You can also set a bedtime routine that includes winding down activities such as reading, stretching, or meditation to help prepare your mind and body for sleep.

In addition to managing electronic devices, there are several other ways to improve sleep quality. These include maintaining a consistent sleep schedule, limiting caffeine and alcohol intake, avoiding large meals and strenuous exercise before bed, and creating a comfortable sleep environment with a supportive mattress and pillows. It’s also important to address any underlying sleep disorders or medical conditions that may be affecting your sleep.

If you continue to have sleep problems despite making changes to your sleep environment and routine, it’s important to speak with a healthcare professional. They can help identify any underlying causes of your sleep issues and provide treatment options such as cognitive behavioral therapy for insomnia (CBT-I) or medication if necessary.