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Tech hacks for better sleep quality

Updated: Jan 17

the author Satu Kauppinen of the article:"Tech hacks for a restful night".

Publication date: 24.11.2023

Are you struggling to get a good night's sleep in our hyper-connected, tech-driven world? You're not alone. Many of us find it challenging to relax after a day filled with screens, notifications and digital distractions. However, the same technology that can contribute to sleepless nights can also improve your sleep quality.

Technology can improve sleep quality

Blue light filters

Blue light is a type of light that makes you feel more awake and alert. Actually, it’s a significant problem when you're trying to wind down for a restful night's sleep. The first step in your quest for better sleep is to reduce the amount of blue light emitted by your devices. You can achieve this by installing a blue light filter app on each of your devices or built-in settings on your devices. Therefore, these filters reduce the amount of blue light emitted, making it easier for you to wind down before bedtime.

iOS Users

If you're an iOS user, Apple has you covered with its "Night Shift" feature. This built-in tool allows you to gradually reduce the blue light emitted by your iPhone or iPad as the sun sets. Simply turn on Night Shift in your device's settings, and let it work its magic.

Android Users

For Android users, the app "Twilight" is your go-to solution. This app provides similar functionality, allowing you to adjust your device's screen color to minimize blue light in the evening.

Smart lighting

the lighting in your environment impact the sleep

When we want to sleep better, we often focus on what we do before bedtime or what we shouldn't do. But have you ever considered how the lighting in your environment can impact your sleep patterns? The science behind our body's response to light is fascinating and can be harnessed to improve your sleep.

Smart bulbs

Smart bulbs like Philips Hue or LIFX aren't just about changing colors for fun. In fact, they can be programmed to adapt their color temperature to match your circadian rhythm. As bedtime approaches, these bulbs can gradually dim, signaling to your body that it's time to wind down. This gentle transition from bright to soft lighting prepares you for a peaceful night's sleep.

Daylight lamps

Daylight lamps like the Lumie Bodyclock or Philips Wake-Up Light use the concept of increasing blue light levels. This way, they help you wake up in the morning. In other words, they simulate a natural sunrise, gently nudging you out of sleep. Many of these lamps also offer a 'sunset' function, gradually reducing blue light levels in the evening to prepare your brain for a restful night's sleep.

A good idea is to configure smart bulbs with automation to mimic sunrise and sunset, supporting your body's circadian rhythm. You can also control your lighting with voice assistants like Alexa or Google Home for added convenience. Besides these, you can invest in red-tinted bulbs for your bedroom to create a tranquil atmosphere. Use them instead of main lights in the evening to encourage your brain to wind down for a peaceful night's sleep.

Track sleep quality

Before you can embark on the journey to improve your sleep, you need to understand your current sleep patterns. The first step in achieving a good night's rest is to find out how well you sleep on a typical night. Fortunately, technology has made it easier than ever to gain insights into your sleep quality.

Many mobile apps and wearables are designed to track your sleep patterns. By monitoring your sleep stages, these apps can provide insights into your sleep quality and help you identify areas for improvement. Some common options include Sleep Cycle, Fitbit, and Apple Health. Are you ready to take a step closer to a restful night's sleep? If so, follow our advice above and you won’t regret it!


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