How technology can help you sleep better

More people than ever are sleep-deprived, and modern technology is doing its part. But technology can help you sleep better, too. Here are some ways modern technology can help you sleep better.

Use an alarm clock app for your smartphone

One way to improve the quality of your sleep is to get on a regular sleep schedule. This means going to bed and waking up at specific times. However, for most people, simply using their regular smartphone alarm clock is not enough.

If you’re one of those late sleepers, you can install an app on your phone that forces you to get up and turn off your alarm clock. Some alarm clock apps only turn off when you scan a barcode that you can place somewhere in your house. It’s best to place the barcode right above the sink.

Use a sunlight therapy lamp

It is recommended to be exposed to direct sunlight for at least 1 to 2 hours a day. This not only provides your body with beneficial nutrients, but also keeps your biological clock running.

However, if you live in a place where you don’t get much sun, for example in the middle of a busy city, you can use a sunlight therapy lamp instead. This is a special lamp that mimics the same light spectrum as sunlight. When you sit under this lamp, you’ll get about the same effect as real sunlight.

Use a sleep monitoring app

If you still feel tired after sleeping through the night, it could be because you set your alarm wrong. There’s a specific time in your sleep when you wake up feeling refreshed. You can figure out this optimal time with a sleep monitoring app, which are available for both smartphones and smartwatches. These apps don’t work as well as real sleep monitors, but they’re good enough to help you determine the ideal time to wake up in the morning.

Use a smart thermostat

You’ll sleep best if you keep the temperature in your bedroom between 15 and 18 degrees. You can do this by using a smart thermostat like Google Nest to schedule your thermostat settings throughout the day. A smart thermostat can automatically lower the temperature at bedtime and raise it again later in the day.

Listen to white noise

What is white noise? “White noise” is a monotone noise that helps the brain tune out unpleasant frequencies, or noise. Disturbing sounds and noises are thus masked out.

White noise has been around since the 1990s, but modern devices offer more ways to play this type of noise. You can also use music streaming services on your smartphone to listen to White Noise. White noise drowns out ambient sounds outside your room. Since White Noise is constant, it doesn’t disturb your sleep, but promotes it.


As much as modern technology can cause sleep deprivation, you can also use it to improve the quality of your sleep. These are just a few examples of how technology can help you sleep better.

Healthy Sleep FAQ

Why is it so important to get enough and good sleep? Here are some things you should know about healthy sleep.

How many hours of sleep does a person need?

It depends on age. Infants and toddlers need an average of 16 hours of sleep per day. Adolescents need about 9 hours and adults need at least 7 hours of good sleep per day.

However, the amount of sleep is not as important as the quality of sleep. If you slept long enough last night but still feel tired the next morning, your sleep quality may not be optimal.

What happens if I don’t sleep enough?

You feel tired and don’t have enough energy to do your normal tasks optimally. The effects of lack of sleep add up over time. You’ll notice that you can’t concentrate at work and feel unusually sleepy. Sleepiness not caused by intoxicants leads to more than 100,000 traffic accidents in the U.S. each year.

How can I tell if I am sleep deprived?

The most obvious sign of sleep deprivation is sleepiness during the day. Even if you can fall asleep within five minutes of getting up, this indicates a lack of sleep. In extreme cases, lack of sleep can have a negative impact on physical and mental health.

How can I improve the quality of my sleep?

There are some simple things you can do at home to make sure you’re getting enough good sleep. For example

  • Establish a sleep schedule: Make sure you go to bed and wake up at about the same time every day, even on your days off. This will help your body develop a regular sleep cycle, which will greatly improve the quality of your sleep.
  • Get enough exercise: To get the most out of your daily workout, get at least 30 minutes of exercise about 5 to 6 hours before your usual bedtime. This will help you dissipate excess energy and relax your body and mind for better sleep.
  • Relax before bed: Take a hot shower, read a few pages in your favorite book, do relaxation yoga or something else that really relaxes you. This will also help you fall asleep.
  • Don’t think about it too much if you can’t fall asleep: If you’ve been lying in bed for an hour and still can’t fall asleep, you should read a book, watch some TV, or do something else that will distract your mind. Just the thought of not being able to sleep can keep you from sleeping.