REST - Week 9

Take a Technology Break: Unplug to Unwind This Monday and Breathing Techniques Part 1: 4-7-8 Breath, Square Breathing and 3 Part Yogic Breathing

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Weekly Sleep Topic

Technology has made us available and connected to the world every waking moment, and it is a necessary tool for our work. At the same time, technology use can interfere with our sleep.

Checking emails or scrolling through news feeds before bed, does not support quality sleep. You’re still feeding your brain constant information, and you’re not allowing it to, rest.

Taking a technology break, before bedtime will help you transition into better sleep. You don’t need to switch to a completely off-the-grid lifestyle, but you do owe it to yourself to unplug and give your brain a rest. Here are a few tips for unplugging:

Get Your Tech Out of the Bedroom

Many people bring their electronic devices to bed with them, but the light from tablet, phone, and computer screens is disruptive to the body’s natural circadian rhythms. Instead of using your phone as an alarm clock, get a clock radio. Make a habit of shutting down earlier every night and leave your devices in another room. Having a TV in the bedroom has the same negative effects and getting that out of the room will not only improve the quality and quantity of your sleep, but your sex life as well!

Stop Using Electronic Devices At Least 30-minutes Before Bedtime.

Find the strategies that work best for you to stop using electronic device at least 30 minutes before bedtime such as:

Set an alarm to remind you when to turn off your electronics
Ask a family member or friend to remind (not nag) you to turn off your electronics
Use the function on your phone that sets a time limit for the length of time that you use any apps

Physically Move Your Phone and Computer Away From You

If you find yourself constantly reaching for your electronic devices, when you are going to bed or in the middle of your sleep, make them less accessible. Charge your phone at a distance from your bedside. Designate your bed as a tech-free zone. The key isn’t to rid yourself of all your technology, it’s to keep your electronic devices at a distance so you’re not tempted to use them when your focus is on getting good quality rest.

Let Everyone Know You’re Going Off the Grid When You Are Going to Bed

One of the biggest reasons everyone cites for always being online is to keep tabs on friends and family on social media. If we don’t check in, will they think something is wrong? What if we miss something important while we’re disconnected? First, remind yourself that if something truly spectacular is happening, someone will probably get in touch with you directly. Second, tell your friends and loved ones, by phone or text, that you won’t be available while you’re taking your technology break to sleep and ask them not to text you once you are getting ready for bed. Communicate this with everyone that texts or calls you at night. Tell them that you really are working to improve your sleep and that you are putting away your cell phone 30 minutes before you go to bed. You can ask them not to text you after a certain time, only if it is an emergency.

It’s perfectly acceptable to live a life offline for a little while when you are resting. If you can get past the initial withdrawal – we promise, you can – you will get better sleep, think more clearly, and getting a lot more done. Your overworked brain will thank you!

Other Strategies for Taking a Technology Break

Turn off your phone and other devices at night or put them on airplane mode. If you use your phone as an alarm, switch to a regular alarm clock.
If you have to use your phone as an alarm, set it to “do not disturb.” You can program your phone to do this ½ hour before bedtime, and then turn back on 10 minutes before your alarm goes off.
If you must use your cell phone at nighttime, use the night mode setting. Night mode uses warmer light tones that filter out blue color tones. Or install an app on your phone that reduces blue light. Another option is to put your cell phone into a “cell phone sleep bag” to block out sound and light and conceal your phone from view (no clock watching!).

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