Technology, Mental Wellbeing and Sleep: How to Build a Healthier Digital Bedtime October 29, 2026 Technology, Mental Wellbeing and Sleep: How to Build a Healthier Digital Bedtime Routine Ever picked up your phone for a quick scroll before bed, only to realise an hour has disappeared? Between social media, late-night messages and endless streaming, technology has become a familiar part of our evenings. But while our devices keep us entertained and connected, they can also make it harder to unwind and get a good night's sleep. The good news? A few simple changes to your digital habits could make bedtime feel much more relaxing. How Does Technology Affect Sleep? Our bodies rely on an internal clock that helps regulate when we feel awake and sleepy. Bright screens, particularly those emitting blue light, can interfere with the release of melatonin, a hormone that helps prepare us for sleep.1 However, screen brightness isn't the only issue. Activities such as scrolling through social media, replying to work emails or playing video games can keep our minds mentally stimulated when we should be winding down.1 There's also bedtime procrastination, when one more video or message gradually pushes bedtime later than planned. Over time, these habits can leave us feeling tired, less focused and emotionally drained the following day. Is All Screen Time Equally Disruptive? Not necessarily! Research suggests that interactive activities, such as gaming, messaging and social media, may be more stimulating than passive activities like listening to calming music or reading an e-book.1 Everyone responds differently, too. Some people can watch television before bed without difficulty, while others find that even a short period of screen time leaves them feeling wide awake.1 The key is recognising how your evening technology habits affect your own sleep. Building a Healthier Digital Bedtime Routine Creating a healthier relationship with technology doesn't mean giving up your devices completely. Start by setting aside the final hour before bed for relaxing activities. Consider swapping social media for reading, gentle stretching or listening to soothing music. If you need to use your phone, lower the screen brightness, activate night mode and silence unnecessary notifications. Keeping your phone away from your bedside can also reduce the temptation to check messages during the night. Most importantly, aim for a consistent bedtime and give yourself permission to disconnect. Those late-night emails can usually wait until morning! How Sove CPAP Clinic Can Help While healthier digital habits may improve sleep, ongoing difficulties falling asleep, frequent waking or persistent daytime tiredness could indicate an underlying sleep disorder, such as insomnia or obstructive sleep apnea. Founded in 2008, Sove CPAP Clinic is a leading provider of respiratory and sleep services in Australia, with over 100 clinics nationwide. Our team of sleep and respiratory clinicians and treatment consultants can help investigate sleep concerns and guide you towards personalised treatment options. Where appropriate, we offer bulk-billed home sleep studies for eligible patients. If poor sleep is affecting your energy, concentration or daily wellbeing, don't put off seeking support. Speak to your doctor and call our friendly team on 1300 76 29 39 or email info@thecpapclinic.com.au to find out how Sove can help you take the next step towards better sleep. When considering whether a sleep study is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References 1. SleepHealth Foundation. “Technology and Sleep | Sleep Health Foundation.” Www.Sleephealthfoundation.Org.Au, 12 Jan. 2024, https://www.sleephealthfoundation.org.au/sleep-topics/technology-and-sleep. Accessed 16 Oct. 2026.
