If you find that you're having trouble sleeping at night, your digital devices may be to blame. Instead of turning to prescription medication, try a doctor recommend melatonin first.

1. HOW TECHNOLOGY DECREASES YOUR
SLEEP QUALITY

2. TECHNOLOGY AND SLEEP
 Americans are now more connected to digital devices than ever before, keeping technology within
reach throughout the day and night
 The downside to this is the impact technology has on your sleep. It may be harder to fall asleep when
you’re using your smartphone or watching TV before bed
 The National Sleep Foundation reports that 95% of US adults admit to using technology within just an
hour of bedtime
 If you’re struggling to sleep, adjusting your technology habits may help you get a good night’s rest

3. HOW TECHNOLOGY DIMINISHES SLEEP QUALITY
 Blue-light from digital devices suppresses melatonin production
 Technology stimulates your mind, preventing you from unwinding
 Noisy devices and sound-producing technology disrupts sleep
 Digital devices distract you from going to sleep

4. BLUE-LIGHT EMITTING DEVICES
 Most people know that blue-light emitting devices can make it harder to go to sleep, but aren’t sure why
 Technology, like your smartphone, tablet, laptop and TV, all produce a blue light that decreases your
body’s natural melatonin production
 Any light can have this effect, but blue light has been found to have the most dramatic effect
 Without enough melatonin, your sleep and wake cycles can be disrupted, making it difficult to fall asleep
and get a good night’s rest

5. STIMULATION OVERLOAD
 Using technology before bed tricks your mind into thinking it should be awake
 Without a break from technology, your mind doesn’t get the time it needs to unwind and help you fall
asleep
 Watching the news or scrolling through your Facebook feed before bed loads your brain with new
information that it must process before drifting off to sleep
 This much stimulation jolts your mind, making it difficult to fall asleep at your intended bedtime

6. NOISE AND SOUNDS
 Society is more connected than ever, resulting in the possibility of email, text and even phone call
notifications at all hours of the night
 The sounds, and even the vibrations, those notifications make can easily wake you up at night
 You’re more likely to wake up when your phone goes off in the middle of the night than with other
technology because you have conditioned yourself to respond to any sound your mobile device makes
 While it is common to keep your phone close to you throughout the night, you may want to reconsider
this practice for the sake of your sleep

7. WHAT YOU CAN DO TO COMBAT TECHNOLOGY’S IMPACT ON
YOUR SLEEP QUALITY
 Screen-Free Before Bed
 Try to avoid screens for an hour or two before bed
 If you need to use technology, consider wearing blue-light blocking eyewear or using an app that can help filter
blue light
 Take Tech Out of the Bedroom
 When technology is in your sleep space, you’re more tempted to use it
 Watch TV in the living room before bed and try keeping your phone out of the bedroom when you’re going to
sleep

8. HOW CONTINUOUS-RELEASE MELATONIN CAN HELP
 Melatonin supplements may be able to help you get better sleep in conjunction with the aforementioned
coping methods
 Continuous-release melatonin sleep aids help you fall asleep, and keep you asleep, by mimicking your
body’s natural melatonin production which is easily disturbed by technology exposure and use
 By offering up to 7 hours of sleep support, the correct dose of a continuous- release melatonin
supplement may help you sleep when your life is overrun by technology trying to keep you up
 Before trying any new medication or supplement to improve your sleep, make an appointment with your
doctor who can help determine if melatonin is right for you and what dose you should take

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