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The Impact of Technology on Insomnia and How to Overcome It

07 Feb 2025

Many people have unfulfilled physical and mental health due to sleep disorders that cause difficulty sleeping or not getting enough sleep, namely insomnia. In today’s modern era, humans and technology cannot be separated, where technology is part of the basic needs of human life. For example, we know that technology today can make it easier for us as humans to communicate, as if the distance between one human being and a human being on the other side of the world is very close. 

In 24 hours, humans have time to sleep and wake up. When the sun rises, the hormones cortisol will be automatically produced by the body which can make a person awake during the day until the evening. The human body releases the hormone melatonin in the evening which could make someone feel more relaxed and eventually fall asleep. Studies       have found that 7 out of 10 adults use electronic devices in their bed. 

Source: TeroVesalainen/Shutterstock.com

Avoiding using technology (cell phones, tablets, televisions, laptops, computers, etc) before bed can improve sleep quality and could prevent some problems such as: 

  • Reducing the duration of sleep. Using electronic devices in your bed, for example for scrolling through social media, watching YouTube videos, or playing video games will be so addictive and could make someone delay the time when they go to sleep
  • Notification sounds can make someone curious and can cause unwanted awake when sleeping next to electronic devices
  • The blue light could interfere with the production of melatonin, a hormone that helps you sleep. 

Tips for Technology-Free In Your Bedtime Routine:

  • Turn on Sleep Mode. Activate the sleep mode lead to do not disturb mode and mute all the notifications received for a certain time. 
  • Do not work in bed. Only use the bed for sleeping
  • Make a bedtime routine. Maintaining consistency in your nighttime routine by sticking to the same schedule for sleeping and waking up, minimizing blue light emitted by electronic devices before bed sleeping longer, and having higher quality sleep than someone with erratic sleep habits. 
  • Avoid caffeine in the evening. Consuming caffeine close to bedtime lead to awake all night. 

Using technology before bed can disrupt sleep patterns and lead to insomnia in several ways:

  • Many devices like phones, tablets, and computers emit blue light, which can suppress the production of melatonin, a hormone that regulates sleep. Exposure to blue light at night can make it difficult for you to fall asleep because your brain remains alert.
  • Mental Stimulation Activities such as playing games, watching videos, or reading news can stimulate the brain, making it hard to relax and prepare for sleep. This stimulation can keep you awake longer.
  • Disruption of Sleep Schedule Technology use can keep you awake later than planned, altering your sleep schedule and disrupting your circadian rhythm. This can affect the quality and duration of your sleep.
  • Social Engagement: Social media and online communication can cause anxiety or stress if you’re engaged in discussions or reading troubling news before bed.

To minimize these disruptions, you can try using night mode on your devices, setting time limits for technology use before bed, or engaging in calming activities such as reading a physical book or meditating.

The negative impacts of technological advancement on health and well-being are significant. As technology rapidly evolves, more people are experiencing sleep issues due to the use of electronic devices such as phones, tablets, and computers. Insomnia can affect overall quality of life, including physical health, mental health, and daily productivity. To have a good sleep quality, it is best to reduce or avoid technology or electronic device before we go to bed with routine to get back to our normal sleep schedule

Therefore, finding effective solutions to address technology-induced insomnia is crucial not only for improving sleep quality but also for preventing more serious health problems. Managing blue light exposure, reducing mental stimulation before bedtime, and establishing a healthy sleep routine can help mitigate these negative effects and support overall well-being. It is essential to find solutions to protect ourselves from insomnia and its associated impacts.

Reference:

Kelompok 12 CP H&E - KMG