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Tech-Induced Insomnia

Late screens and nonstop notifications can teach the brain to stay “on.” This page offers a friendlier bedtime: dim light, earlier sign-off, warm routines, blue-light and notification tweaks, and a simple plan for middle-of-the-night wakeups. You’ll find supports that make sleep more likely, not perfect.

Iris Glaser

Registered Psychotherapist – Qualifying (RP-Q)
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Blog posts related to Sleep Disruption

Image of a person in bed on their cell phone as it is plugged into the wall

Sleep With Your Phone Eight Feet Away

Still sleep with your phone in the room? That glowing rectangle floods your brain with blue light, suppresses melatonin, and tempts night-owls into 2 a.m. doomscrolls. Research says simply parking the device eight feet away can restore circadian rhythms, reduce anxiety, and deepen REM sleep. Our quick guide unpacks the science, shares stylish bedside-free alarm options, and offers micro-wins like a 30-minute pre-bed swap to help you wake clearer, calmer, and ready for real-world focus every day.
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Image of an Apple laptop mostly closed in a dark environment

Is Late Night Screen Time Harming Your Sleep?

Late night screen time sabotages sleep by flooding eyes with blue light and brain with cliffhanger drama. Create a one-hour digital sunset: set an alarm to power down devices, enable night-shift filters if work is unavoidable, and charge phones outside the bedroom. Swap the final scroll for deep breathing, light stretches, or paperback pages. Even one evening trial can shorten sleep latency and lift morning mood. Try your first digital sunset tonight.
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Image of a person looking towards a blue light with an orange light in the background

Blue Light Sleep Disruption: Night Time Tips

Even thirty minutes of evening screen light can slash melatonin and delay sleep. This guide explains why blue wavelengths plus doomscrolling create nights, then shares a simple digital sunset ritual: taper screens two hours before bed, enable night filters and dim lamps, charge phones outside the door, and replace scrolling with books or gentle stretches. Red shift apps and CBT-I tools help, but turning them off an hour early keeps the ritual clean and effective.
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