Technology has become integral to our daily lives in our hyper-connected world.
While it offers numerous benefits and conveniences, it can also negatively impact our sleep and contribute to insomnia. Finding a balance between technology and rest is crucial for maintaining overall well-being. Insomnia, the inability to fall or stay asleep, can have significant and far-reaching adverse effects on various aspects of a person’s life.
A book that illustrates life for someone who can’t balance technology and insomnia is titled Insomnia by Hawn. There, readers will find themselves hooked on the story of a man named Jack. As the story progresses, he sees visions of people and dreams that feel too real because of insomnia.
The Dangers of Insomnia
Sleep is essential for cognitive processes such as memory consolidation, learning, and problem-solving. Chronic insomnia can impair concentration, reduced attention span, and difficulty processing information. Chronic insomnia is associated with an increased risk of various physical health issues, including cardiovascular diseases, hypertension, obesity, and diabetes. It weakens the immune system, making individuals more susceptible to infections and illnesses.
With technology and insomnia linking arms together in the modern age, having one’s sleep cycle destroys for momentary escape in the virtual world. However, it can be managed by rehashing the worn-out habits that ultimately ruin the body. Practicing a healthy routine is essential to balance technology and insomnia.
Tips to Help You Manage Technology and Insomnia
Set Technology Curfew– Establish a technology curfew at least an hour before bedtime. This means no screens like smartphones, tablets, computers, or televisions. The blue light emitted by these devices can disrupt melatonin production, the hormone responsible for regulating sleep.
Create a Sleep-Friendly Bedroom – Make your bedroom a tech-free zone to promote relaxation and sleep. Remove any electronic devices, and consider investing in blackout curtains, comfortable bedding, and a white noise machine if needed. A bedroom is a place of rest, and it’s supposed to remain that way.
Practice Digital Detox– Take regular breaks from technology throughout the day. Limit your time on social media, emails, and other digital activities incredibly close to bedtime. Enjoy relaxing activities like reading a book, meditating, or taking a warm bath instead.
Use Night Mode– If you must use your devices before bedtime, enable night mode or blue light filters. These settings reduce the amount of blue light emitted, making it less disruptive to your sleep-wake cycle. Many devices have this feature to ensure users do not incur further eye damage.
Rewiring The Body to Balance Technology and Insomnia
Avoid Stimulating Content – Before bedtime, avoid engaging in activities stimulating your mind or emotions, such as watching intense movies, playing action-packed video games, or reading stressful news. Doom scrolling is also ill-advised, as it adds to the stress levels that an individual already has during the day.
Establish a Bedtime Routine – Create a calming bedtime routine to signal your body that it’s time to wind down. This could include gentle stretches, breathing exercises, or listening to soothing music. It’s crucial to establish and maintain a habit of sleeping right.
Limit Caffeine and Alcohol– Both caffeine and alcohol can interfere with sleep patterns. Limit your consumption, especially in the hours leading up to bedtime. Both liquids can harm the body and lead to addiction or other health repercussions. It’s best to drink moderately and only outside sleeping times.
Get Regular Exercise– Engaging in regular physical activity can improve sleep quality. However, avoid vigorous exercise close to bedtime, as it may make it harder to fall asleep. Working out restores the balance in one’s body and strengthens the heart.
Manage Stress– Technology can contribute to stress and anxiety. Practice stress-reduction techniques, such as mindfulness meditation or journaling, to help clear your mind before sleep. Managing stress is easier said than done because technology and insomnia are synonymous with stress. There may be no linear way to reduce it, but there are countless ways to relieve oneself of the pressure from the body.
Finding a balance between technology use and sleep is essential for maintaining a healthy lifestyle. Adopting these tips and establishing healthy sleep habits ensures that technology enhances your life without compromising your well-being. Good sleep is vital for physical health, mental clarity, and productivity.
Most importantly, technology and insomnia don’t have to be hand in hand taking over a person’s life. Insomnia by Jack Hawn should remind us to stop romanticizing insomnia. There is a possibility of separating dreams and reality. In turn, no one has to ruin their life over something that can be set aside.