Much like the food you eat, the water you drink and the air you breathe, getting adequate sleep is crucial to living a long and healthy life. However, due to the busy nature of modern life, it’s easy to miss out on the sleep you need. As a matter of fact, over one-third of working adults in the U.S. don’t sleep enough. The issue is so pervasive and severe that some experts have classified insufficient sleep as a global public health crisis. There are many reasons for insufficient sleep, but increasing technology use is thought to be a major contributor. With access to artificial lighting and additional entertainment, it’s now easier for people to stay up later than they ever could before.

Though modern technology can be detrimental to sleep, it can also be beneficial if you have access to the right tools and know how to use them appropriately. With the help of these solutions and small shifts in your habits, you can make sure that your devices help, rather than hurt, your sleep.

Technology usage can affect your sleep

Blue light: Smartphones, televisions, tablets and other devices emit blue light, an energizing type of light that interferes with your circadian rhythm. Your circadian rhythm determines when your body is ready to wake and go to sleep, relying on external stimuli to make the appropriate signal. Exposure to blue light suppresses the production of the sleep hormone melatonin. This can help you stay awake during the day, but if you use devices that emit blue light at night, it can be significantly more difficult to fall asleep.

Interactivity: Many devices, including smartphones, require a high level of interaction. Compared to passive technologies like television and radio, this can encourage your brain to remain awake and engaged while you continue to use your devices. Further, some kinds of interactive technology may be emotionally stimulating. For instance, you may play a video game that causes an adrenaline rush or see something on social media that is upsetting.

Smartphone settings that help improve sleep

Most smartphones come equipped with a variety of health features and settings created specifically to assist users with sleep (and if your phone doesn’t have them, it’s worth investing in a newer, smarter model). Check your device to see if it has some of these common settings that can help improve your sleep.

Dark mode: Most smartphones also have some kind of “Dark Mode” to reduce the overall brightness of your phone screen. Rather than using the default light-colored background, you can make the background dark. This may be more soothing to your eyes if you’re using your phone in the dark. By going into your settings, you can turn Dark Mode on manually or schedule it so it automatically turns on and off at specific times of the day and night. Individual apps may also offer a similar dark mode setting that you can activate as needed.

Mute notifications: To avoid being woken up in the middle of the night, mute your phone’s notifications. You will still receive them; your screen simply won’t light up to signal the arrival of a new notification. You can also customize notification preferences for each app on your phone.

Decrease blue light: Many smartphones now have built-in filters to reduce your blue light exposure. Some introduce red or orange light instead; because it does not have the same melatonin-suppressing properties as blue light, it may be a safer alternative when using your devices after dark. These filters typically operate on a schedule, activating after a certain time in the evening until a set time the following morning. If your phone does not have this feature built-in, you can download an app — such as Twilight or Iris — to achieve the same effect.

Monitor phone usage: Thanks to features such as Apple’s “Screen Time” and Android’s “Digital Wellbeing,” you can now track your screen time from your phone. Though they were created to help parents manage their kids’ screen time, you can use these features to improve your sleep habits. Check how much time you spend on certain apps or certain kinds of apps. From there, you can set limits to how long and when you can use these apps, creating reminders to log off or blocking you from using them altogether.

Use reminders: Use your phone’s notifications or alarm features to log off each night. Set recurring reminders so you know, each night, when you need to put your phone down or start getting ready for bed.

Apps made to help you sleep

There are countless smartphone apps created to support health and wellness — including those that may be able to help you sleep. Though each app is unique, they commonly have features that track and analyze your sleep, play soothing music or meditations or provide white noises that drown out disturbing sounds. These apps may be helpful if you have trouble falling asleep and staying asleep or you consistently wake up without feeling fully rested.

Headspace

Though it is primarily a meditation app, Headspace also provides “sleepcasts” and guided mindfulness exercises to lull you to sleep. You have access to a handful of select stories and sessions with the free version, but the library grows much larger when you pay for full access. You can find more information at the Headspace website or get the app for either your iOS or Android device.

Pzizz

Pzizz uses “psychoacoustics,” or the psychological effects of sound, to help you fall and stay asleep. Aimed at people who experience insomnia, the free version provides limited access to their content, while the premium boasts 100 billion sound sequences for users. Pzizz is available for both iOS and Android devices.

Smart home technology for better sleep

Smart home technology has quickly become essential in many modern homes. It can simplify basic household activities — and you can even use it to improve your sleep.

Virtual assistants: Use a virtual assistant — such as a smart speaker or the assistant in your smartphone — to simplify basic bedtime tasks. Using only your voice, you can put on calming music, change the lights or set an alarm. This may be especially useful if you don’t want to leave the comfort of your bed.

Smart lights: Use smart lights in your bedroom to maximize your sleep environment. Dimmable smart bulbs mimic the rise and fall of the sun, allowing you to fall asleep and wake up in more natural-looking light. Depending on the type of lights you find, you may even be able to control them remotely.

Smart mattresses: Ranging from temperature control to biometric tracking, smart mattresses are loaded with useful features that can help you optimize your sleep experience. Some can even connect to other devices in your smart home to help you fall asleep and wake up seamlessly.

Sleep technology is useful in and of itself, but when used in conjunction with these supplementary tips, you will be fully equipped to overcome your sleep problems and get the high-quality rest you need.