Sleep Hygiene

Sleep hygiene is a term used to describe a set of practices and habits that are essential for promoting healthy sleep patterns and ensuring a good night’s rest. In today’s digital age, where technology is an integral part of our lives, understanding how it affects our sleep and incorporating good sleep hygiene practices is crucial for overall well-being.

Defining Sleep Hygiene:

Sleep hygiene encompasses a range of behaviors and environmental factors that influence the quality and duration of your sleep. These practices are essential for achieving restorative sleep and waking up feeling refreshed and alert. They include both lifestyle choices and the management of the sleep environment.

The Influence of Technology:

Technology has become deeply ingrained in our daily routines, and its impact on sleep cannot be understated. Here’s how technology affects sleep hygiene:

  1. Screen Time: The use of smartphones, tablets, and computers before bedtime can interfere with sleep. The blue light emitted by screens suppresses the production of melatonin, a hormone that regulates sleep-wake cycles, making it harder to fall asleep.
  2. Social Media and Notifications: Frequent checking of social media, responding to notifications, and staying connected can lead to bedtime procrastination, causing individuals to stay up later than intended.
  3. Entertainment and Streaming: Binge-watching TV shows or movies on streaming platforms can lead to excessive screen time, reducing the time available for sleep.
  4. Work and Stress: Technology often blurs the boundaries between work and personal life. Responding to work emails or engaging in stressful conversations via technology can increase anxiety and make it challenging to unwind before bedtime.

Practicing Healthy Sleep Hygiene:

Incorporating good sleep hygiene practices is essential to counter the negative impact of technology on sleep:

  1. Limit Screen Time Before Bed: Create a technology-free zone in your bedroom and avoid screens for at least an hour before sleep. Consider using “night mode” settings on devices that reduce blue light emission.
  2. Establish a Bedtime Routine: Develop a calming pre-sleep routine that signals to your body that it’s time to wind down. This can include reading a book, taking a warm bath, or practicing relaxation techniques.
  3. Set Sleep-Friendly Notifications: Adjust your device settings to receive fewer notifications during nighttime hours. Ensure that your sleep is not disrupted by alerts and notifications.
  4. Create a Comfortable Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows to improve sleep quality.
  5. Stick to a Regular Sleep Schedule: Try to go to bed and wake up at the same times each day, even on weekends. Consistency helps regulate your body’s internal clock.
  6. Manage Stress: Use technology to your advantage by exploring meditation and relaxation apps that can help manage stress and anxiety.
  7. Limit Caffeine and Alcohol: Be mindful of consuming caffeine and alcohol, especially in the hours leading up to bedtime, as they can disrupt sleep.


In a world where technology is omnipresent, practicing good sleep hygiene is crucial for maintaining healthy sleep patterns and overall well-being. By being mindful of our technology use before bedtime and incorporating healthy sleep habits, we can harness the benefits of technology while ensuring restorative and refreshing sleep. Prioritizing sleep hygiene is a positive step towards a healthier relationship with technology.

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R Blank

R Blank

R Blank is the founder of Healthier Tech and the host of “The Healthier Tech Podcast”, available iTunes, Spotify and all major podcasting platforms.

R has a long background in technology. Previously, R ran a software engineering firm in Los Angeles, producing enterprise-level solutions for blue chip clients including Medtronic, Apple, NBC, Toyota, Disney, Microsoft, the NFL, Ford, IKEA and Mattel.

In the past, he served on the faculty at the University of Southern California Viterbi School of Engineering where he taught software engineering, as well as the University of California, Santa Cruz.

He has spoken at technology conferences around the world, including in the US, Canada, New Zealand and the Netherlands, and he is the co-author of “AdvancED Flex Development” from Apress.

He has an MBA from the UCLA Anderson School of Management and received his bachelor’s degree, with honors, from Columbia University. He has also studied at Cambridge University in the UK; the University of Salamanca in Spain; and the Institute of Foreign Languages in Nizhny Novgorod, Russia.

Connect with R on LinkedIn.

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