Sleep and hormones are closely connected – when there is not enough sleep, there will be hormonal imbalance. So whilst this article addresses the impact of technology on sleep, know that we are also talking about your hormones.

One of the primary ways technology interferes with sleep is through exposure to blue light emitted by screens. Blue light, which is abundant in the light from electronic devices, suppresses the production of melatonin, the hormone responsible for regulating sleep (note your hormones are not just for your fertility – hormones also regulate appetite and sleep, and thus your hormonal imbalance will impact more than just your sleep).

Melatonin typically rises as the sun sets, signalling the body that it’s time to wind down and prepare for sleep. However, exposure to blue light, especially from devices like smartphones and laptops, tricks the brain into thinking it’s still daytime, delaying melatonin production and making it harder to relax and eventually fall asleep.

In addition to the impact on melatonin, technology also keeps the brain stimulated. Social media, emails, videos, and games can all trigger emotional or cognitive responses that keep the brain alert and engaged. So that’s not good!

How Technology Disrupts Sleep

1. Late-Night Screen Time: Many people scroll through their phones, watch TV, or work on their computers at night. Prolonged exposure to screens right before bed impacts the cascade of hormones required for sleep onset, making it difficult to fall asleep quickly. If you’re an over-thinker by nature like me, this stimulation can exacerbate that too.

2. Smartphone Dependency: Smartphones have become a staple in our daily lives, but their constant accessibility can disrupt sleep patterns. The need to check messages, respond to notifications, or scroll through social media feeds can keep individuals awake long after they should be sleeping. In short, it keeps you alert, and in a subtle form of fight/flight. Additionally, the habit of checking the phone first thing in the morning can overstimulate the brain and disrupt your circadian rhythm for the entire day.

3. Streaming Services: On-demand entertainment has made it easy for us to binge-watch shows or play video games late into the night. The intense content from these media platforms often leaves the brain overstimulated, reducing the ability to relax and fall asleep (I’m sure you can relate where that last 2 minutes of an episode ensures you have to watch the next one!)… eventually leading to hormonal imbalance.

4. Constant Notifications and Alerts: Even when people are not actively using their devices, the constant pinging of notifications, alerts, or calls can interrupt sleep. The sound or vibration of notifications can wake people from light sleep stages, leading to fragmented rest, which is not good for forming a natural routine.

How Poor Sleep Causes Hormonal Imbalance and Impacts your Health

The relationship between technology and sleep disruption extends beyond just feeling tired the next day. Chronic sleep deprivation, often exacerbated by technology use, can have significant health consequences. Poor sleep is linked to a host of physical and mental health issues, including:

• Decreased cognitive function: Lack of sleep affects attention, memory, and problem-solving skills, making it harder to focus and perform well during the day.
• Mood disorders: Sleep deprivation can lead to increased irritability, anxiety, and even depression.
• Weakened immune system: Sleep is crucial for the body to repair itself and fight off illnesses. Consistently poor sleep weakens the immune system, leaving you more vulnerable to colds and infections.
• Increased risk of chronic conditions: Long-term sleep deprivation is associated with an increased risk of developing chronic conditions like heart disease, diabetes, and obesity.

And no, your caffeine dependence is probably not correcting any of these! It’s probably leading to even more hormonal imbalance.

How to Reduce Technology-Related Sleep Disruption

To combat the effects of technology on sleep, consider the following strategies:

1. Establish a Digital Curfew Set a specific time to turn off all electronic devices—at least one hour before bedtime. This gives your body time to wind down and reduces the amount of blue light exposure that interferes with melatonin production.
2. Use Blue Light Filters Many devices now come with built-in blue light filters or “night mode” settings that reduce blue light emissions. Consider enabling these features in the evening to minimise the impact on your sleep.
3. Create a Tech-Free Bedroom Try to keep your bedroom a tech-free zone by removing devices like smartphones, tablets, and TVs. This will not only reduce screen time before bed but also eliminate the temptation to check your phone during the night or first thing in the morning.
4. Limit Social Media Use Before Bed Social media platforms are designed to keep you engaged, often leading to prolonged usage. Limiting your use of social media in the hours leading up to bedtime can prevent overstimulation and improve your ability to relax.
5. Silence Notifications Consider setting your phone to “Do Not Disturb” mode during the night to avoid being woken up by calls, messages, or alerts. You can customise these settings to allow emergency contacts through, ensuring that you’re not completely cut off from important communications.
6. Focus on Relaxation Instead of using technology to unwind before bed, try engaging in relaxation techniques like reading, meditation, or deep breathing exercises. These activities can calm the mind and help signal to the body that it’s time to sleep.

I think we can all agree that technology has become something we cannot avoid, but its existence can come at the cost of our sleep, and our overall health can suffer.

By being mindful of how and when we use our devices, especially before bed, we can minimise sleep disruption and improve overall well-being. 

Prioritising healthy sleep habits in a tech-dominated world is essential for maintaining both mental and physical health in the long run.

Jen x