Technology makes it easier to learn, talk, and have fun, and technology devices are now an important part of getting through daily life.

But some devices may keep people from sleeping or make them sleep less well.

These devices have screens that emit blue lights, like laptops, tablets, smartphones, and TVs. If you spend too much time in blue light in the evening, it can be hard to fall asleep and stay asleep.

Technology use can also make you too stimulated before bed, which can make it hard to fall or stay asleep. We talk about some of the most common ways that technology can make it hard to sleep and give you tips on how to limit your use of technology so you can sleep better.

Technology can make it harder to sleep.

Studies show that using a screen before bed can make it take longer to fall asleep, make sleep less good, and make it harder to pay attention the next day. Over time, being exposed to light at night may make it more likely that you will develop some sleep disorders or cancer.

There are many ways that technology can affect your sleep. These things are:

Interfering with the Circadian Rhythm: Blue light stops the body from making melatonin, a hormone that makes you feel sleepy.

During the day, this is a good thing because it helps you feel alert and refreshed. But when melatonin comes out in the evening, it helps you calm down before bed. If your body doesn't make enough melatonin, you might stay up later and sleep less than usual.

Too Bright in Sleeping Areas: LED lights in homes also give off blue light. Even though we don't look directly into them like we do with phones and other devices, it is important to dim other bedroom lights or switch to warm lighting to reduce exposure to blue light before bed.

Content That's Too Exciting: Some types of content may make it harder to sleep. Studies have shown, for example, that playing exciting or violent video games raises your heart rate, makes it harder to fall asleep and lowers the quality of your sleep.

Reduced Sleep Time: Using technology may cut into sleep time, in addition to the effects of blue light and stimulating content. Most tips for good sleep hygiene say that the bed shouldn't be used for anything other than sleeping.

How much technology affects sleep may depend on the type of device and how it is used. For example, studies show that passive use of technology, like watching a show or listening to music on a device, has less of an effect on sleep than active use, like playing an interactive game, texting, or video chatting.

One study looked at how people who read a book before bed slept differently. One group of people read books that were printed on paper, while the other used e-readers that gave off blue light.

The results showed that the people who used e-readers that gave off light took longer to fall asleep, had a less restful sleep, and felt less alert the next morning.

Can blue light filters help you sleep?

In recent years, glasses with orange-colored lenses that block blue light have become more popular. These glasses are sometimes called blue-blocking glasses or amber glasses.

Researchers have looked into how blue-blocking glasses could help treat sleep problems like jet lag, shift work disorder, and delayed sleep phase disorder. Even though more research is needed to find out if blue-blocking glasses help adults and children sleep better, some people have said that they helped them sleep better when they wore them at night.

Many electronic devices have "nighttime modes" that can be turned on to make the light from their screens less bright at night. Nighttime modes might not be enough to help you sleep better on your own.

One study, for example, looked at the iPad's Night Shift mode. Researchers found that nighttime users can reduce melatonin suppression by using Night Shift mode and adjusting the device's brightness settings.

How to go to sleep without electronics

People need regular sleep every night to stay healthy as a whole. Try making a bedtime routine for yourself and your family to help you sleep well.

Having the same routines every night can help you feel more relaxed and make it easier to drift off to sleep. Getting ready for bed should include a few key things.

Stop getting alerts

Most electronic devices can be set up so that new emails and other alerts are turned off after a certain amount of time. Change the settings on your laptop and phone apps so they don't make noise at night.

Set a rule that says "no screens" close to bedtime.

Researchers have seen that kids who use electronic devices in their bedrooms in two hours before bedtime have trouble sleeping. Screen time during this time has been linked to not getting enough sleep, getting bad sleep, and being very sleepy the next day.

In addition to limiting a child's screen time before bed, parents may want to limit the amount of time their child spends on electronic devices in general. Even just 90 minutes of screen time in the evening can make kids feel more awake and make it harder for them to fall asleep.

Set rules about how to use electronics in bed.

Children should only use their beds to sleep. If they don't, they won't be able to connect their bed to sleep. Think about making a rule for your child that they can't watch TV or use other electronic devices in bed.

Set up a consistent way to relax before bedtime.

Doing the same thing every night before bed can help you get a good night's sleep. This could be taking a bath, meditating, or doing a yoga routine.

Maintain the same strategy

Your bedtime routine stays the same if you go to sleep and wake up at the same time every day. One study found that people who stuck to the same sleep schedule and limited their exposure to blue light in the evening fell asleep faster and slept better than people who changed their sleep schedules.

Don't take anything in the evening that will keep you awake.

Nicotine, alcohol, and caffeine can make it hard to fall asleep and stay asleep. Even though it may seem like drinking alcohol at night will help you sleep, research shows that it actually wakes people up later in the night.

When you're ready for bed, make sure your room is dark, quiet, and just the right temperature. If you can't sleep after 30 minutes, leave your room and do something relaxing in low light until you feel tired again.