Information Communication Technology ICT – 5 The effects of using IT | e-Consult

Screen time and sleep quality are closely related; excessive screen use, especially close to bedtime, can significantly disrupt sleep patterns. The relationship is complex, involving several physiological mechanisms.

Here are two ways screen use negatively impacts sleep:

• Blue Light Emission: Digital screens emit blue light, which suppresses the production of melatonin, a hormone that regulates sleep-wake cycles. Reduced melatonin levels make it harder to fall asleep and can lead to poorer sleep quality.
• Mental Stimulation: Engaging with content on screens (e.g., social media, games, news) can be mentally stimulating, making it difficult to wind down and relax before bed. This mental arousal can delay sleep onset.

To improve sleep hygiene in the context of digital device use, consider these strategies:

• Avoid Screens Before Bed: Ideally, avoid using digital devices for at least one hour before bedtime. This allows melatonin levels to naturally rise, promoting sleepiness.
• Use Blue Light Filters: Many devices have built-in blue light filters or apps that can reduce the amount of blue light emitted. Alternatively, use blue light blocking glasses.