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Creating a Tech-Free Zone for Better Sleep

In today's fast-paced world, technology is an integral part of our daily lives. From smartphones to tablets, laptops to televisions, electronic devices are omnipresent, making it challenging to disconnect. However, when it comes to sleep, these devices can do more harm than good. The blue light emitted by screens can interfere with your natural sleep cycle, making it harder to fall asleep and stay asleep. That's why it's crucial to create a tech-free zone in your bedroom. In this blog post, we’ll explore the benefits of unplugging and unwinding before bed and provide practical tips to help you create a relaxing, tech-free sleep environment.

The Impact of Technology on Sleep

Before diving into the how-tos, it’s essential to understand why technology can be detrimental to sleep. Electronic devices emit blue light, which can suppress the production of melatonin, the hormone responsible for regulating sleep. This suppression can lead to difficulty falling asleep, reduced sleep quality, and shorter sleep duration. Moreover, engaging with electronic devices can keep your mind active, making it harder to relax and unwind before bed.

Benefits of a Tech-Free Zone

  1. Improved Sleep Quality: Reducing blue light exposure helps your body produce melatonin naturally, leading to better sleep quality.
  2. Enhanced Relaxation: Without the distractions of notifications and social media, your mind can relax and prepare for sleep.
  3. Reduced Stress: Creating a calm and serene environment helps reduce stress and anxiety, promoting a sense of well-being.
  4. Stronger Sleep Associations: By keeping your bedroom a tech-free zone, your brain will associate it with sleep and relaxation, making it easier to fall asleep.

Practical Tips to Create a Tech-Free Zone

Now that we understand the benefits, let’s explore some practical steps to create a tech-free zone in your bedroom.

1. Set a Tech Curfew

Aim to turn off all electronic devices at least one hour before bedtime. This curfew allows your mind and body to start winding down, free from the stimulating effects of screens. Consider setting an alarm or reminder to help you stick to this curfew.

2. Create a Relaxing Bedtime Routine

Replace screen time with activities that promote relaxation and prepare your mind for sleep. Here are some ideas:

  • Reading: Choose a physical book or magazine instead of an e-reader to avoid blue light exposure.
  • Taking a Warm Bath: A warm bath can help relax your muscles and signal to your body that it's time to sleep.
  • Practicing Gentle Stretches or Yoga: Gentle movements can help release tension and calm your mind.
  • Meditation or Deep Breathing Exercises: These practices can reduce stress and anxiety, helping you transition to sleep more easily.

3. Designate a Charging Station

Keep your devices out of reach and out of sight by setting up a charging station outside your bedroom. This practice not only reduces the temptation to check your phone but also ensures that your sleep environment remains clutter-free and serene.

4. Invest in an Old-Fashioned Alarm Clock

Instead of relying on your smartphone as an alarm, consider investing in an old-fashioned alarm clock. This change will help you avoid the temptation to check your phone late at night or first thing in the morning.

5. Use Soothing Sounds

If you find it challenging to fall asleep in silence, consider using a white noise machine or a soothing sound app (set to turn off after a certain time) to create a peaceful sleep environment.


Creating a tech-free zone in your bedroom is a simple yet effective way to improve your sleep quality. By setting a tech curfew, developing a relaxing bedtime routine, and keeping devices out of reach, you can create a serene environment that promotes relaxation and better sleep. Remember, the goal is to signal to your brain that it's time to unwind and rest. Unplug and unwind for a more restful night's sleep and wake up feeling refreshed and rejuvenated.

At Modern Mattress, we believe in the power of a good night's sleep. By making small changes to your bedtime habits, you can enjoy the benefits of improved sleep quality and overall well-being. Sweet dreams!


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