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Is Your Tech Ruining Your Sleep? The Digital Wellness Guide

In an era of hyper-connectivity, our devices are designed to capture our attention and keep us engaged.

However, this constant stimulation often comes at the cost of our mental clarity and rest. Here is a breakdown of why your tech might be draining you and how to fix it.

The "Social Media Brain Fog"

Have you ever closed a social media app only to feel dazed, unmotivated, or physically tired? This isn't just "laziness"—it is a physiological response to overstimulation.

The Cause: Apps utilise "infinite scroll" and short-form videos to provide rapid-fire dopamine hits. This constant switching of context overstimulates the prefrontal cortex. When you stop, your brain experiences a "crash" as it struggles to return to a normal pace.

The Fix: Go Grayscale. Our brains are evolutionarily wired to respond to bright colours. Setting your phone to Grayscale strips away the visual rewards that make apps addictive.

Pro Tip: On most iPhones, you can set "Colour Filters" to Grayscale under Settings > Accessibility > Display & Text Size.

Person experiencing social media brain fog
Light blocking stickers for bedroom electronics

The "Invisible" Sleep Saboteurs

Your bedroom might be filled with "technological litter"—small lights that stay on even when your devices are off.

The Cause: Even tiny LED standby lights on routers and chargers emit specific wavelengths. Blue and green light can suppress melatonin production, signalling to your brain that it is still daytime and preventing deep REM sleep.

The Fix: The Blackout Method. Use Light Dimming stickers or standard black electrical tape to cover every LED in your line of sight to ensure a pitch-black sleeping environment.

Digital Wellness Self-Check

  • Do you find yourself constantly "tab-switching" or feeling a mental "fog" that makes it hard to finish a single task?
    • The Issue: Dopamine Overload. Modern interfaces use vibrant colours to trigger reward pathways in your brain, keeping you scrolling.
    • The Action: Enable Grayscale Mode. Removing the colour removes the "reward," making your phone a tool rather than a toy.
  • Does your brain feel "wired" when you hit the pillow, or do you find yourself staring at the ceiling for an hour before sleep?
    • The Issue: Circadian Disruption. Even tiny blinking lights from chargers or routers can interfere with your sleep cycle.
    • The Action: Black Out the LEDs. Use small pieces of black electrical tape to cover every tiny power light in your bedroom.
  • By the end of the day, do your eyes feel "dry" or do you experience dull headaches behind your temples?
    • The Issue: Blue Light Strain. High-energy visible (HEV) light mimics daylight, straining your eye muscles and suppressing melatonin.
    • The Action: Automate Night Shift. Set your devices to automatically filter out blue light starting at sunset or 8:00 PM.
  • Do you notice a persistent tightness in your neck or a "slouch" in your shoulders after using your laptop or phone?
    • The Issue: "Tech Neck." Leaning forward at a 45-degree angle puts roughly 22kg of extra pressure on your cervical spine.
    • The Action: The "Eye-Level" Rule. Raise your monitor with a stand, and bring your phone up to your face rather than dropping your chin.
  • Does looking at your home screen or desktop feel "messy" or overwhelming?
    • The Issue: Visual Overload. Too many icons create "micro-decisions" for your brain, leading to decision fatigue.
    • The Action: One-Page Policy. Limit your home screen to your 8 most essential utility apps and move everything else into folders.

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