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4 Practical Ways To Counter Sleepless In The Digital Age

4 Practical Ways To Counter Sleepless In The Digital Age

In today’s fast-paced world, sleeping disorders are rising exponentially. The need for medical attention is gradually growing as people struggle to schedule a good sleep.

In a study conducted by consumer products firms on the Indian population, it has been reported that there is a 93% increase in sleep disorders.

Insufficient sleep poses many health-related problems. The underlying cause of this is chronic stress and over-stimulation from multiple digital sources.

If you are constantly engaged by digital devices, there’s a good chance you might experience restlessness. This can soon lead to sleep deprivation and even harm your physical and mental well-being.

In this article, let’s explore some practical ways to combat mental health challenges by increasing the quality of our sleep and our lives.

#1 Opting for a Tech Detox

Constant and consistent stimulation from our devices like phones, laptops, tablets, and TVs has proven to alter our attitudes, thoughts, and even behaviors.

Opting for a Tech Detox

It leads people to experience techno-stress, which refers to the inability to cope healthily with technology.

As Detox suggests, we must abstain or refrain from digital devices to limit exposure and eliminate unhealthy substances/ chemicals like cortisol that are generated in the body.

Some digital Detox strategies that might help you combat this are-

  • Take a break from all tech devices and do mindfulness training at the same time.
  • Use gray-scale or greenfield hues to stop the mind from being drawn in by the bright colors that make the body’s senses feel temporarily good.
  • Try reflecting on personal values and organize the mind. This keeps us emotionally well on track and helps us to create a healthy mindset.
  • To sleep better, try listening to a playlist of songs or tunes that help relax and calm the mind.

#2 Implementing A Blue Light Ban

The shorter the wave, the higher the intensity. Blue light is a very short and high-energy wave that imbalances the axial length in our eyes. Exposure to blue light for more than just 2 hours a day can lead to strained dry eyes, blurry vision, and discomfort.

Thus, enforcing a blue light ban is a simple yet effective strategy to combat sleep disruption problems.

Therefore, to reduce the negative effects of blue light exposure, we must take necessary measures like using night mode or blue light filters, wearing blue light-blocking glasses, making screen adjustments, and improving sleep quality by developing a sense calming routine such as reading a book or taking a warm bath.

Studies suggested prolonged and excessive exposure to blue light can also increase the risk of age-related macular degeneration. This often affects older adults and generally affects the macula, a small part of the retina responsible for central vision that allows us to see and find details. Blue light can also produce different types of damage to the corneal, Crystal lens, and retina.

Remember that everyone’s sensitivity to blue light varies, but it is important to find proper measurements that help increase sleep quality.

#3 Following a Wind-Down Routine

Our body thrives to optimize our brain and save mental energy with the help of a routine. Having a stressful modern life, we may counterbalance it by fitting a good wind-down routine into our lives.

Following a Wind-Down Routine

It is a bedtime routine consisting of a series of calming activities that make you practice relaxation in your body and mind.

Introducing a “reverse” alarm clock is a good way to optimize your sleeping habits. The clock is set 60 minutes before bed to remind us to wind down. When it goes off, the TV and electronics go away as well and the bedtime routine starts.

This encourages us to create a comfortable sleep environment that ensures a cool, dark, and quiet place to help combat our mind’s worries.

A consistent wind-down routine helps you synchronize with your circadian rhythm, promoting consistent and restorative sleep. It brings a natural way to make you feel pleasant and less stressed. The gradual transition from light to darkness helps you practice good sleep hygiene.

#4 Introducing 5-Minute Power Exercises

Introducing 5-Minute Power Exercises

High-intensity exercises are good for your health in many ways because they raise your heart rate and metabolism, which helps you process food better and maximize energy.

When we do high-intensity interval training (HIIT) exercises and feel the after-burn effect, our body uses energy to heal and repair itself, giving us an energizing effect and a well-rounded fitness.

Short and intense exercise increases temperature and subsequently drops to signal your body that it’s time to rest and sleep.

The advantages of short bursts of activity lay in the intensity of the bursts, which significantly improves the quality of our sleep, allowing us to enjoy deeper, more restorative sleep.

It also helps prevent nighttime cortisol spikes that can keep you from getting restful sleep. Therefore, fitting a 5-minute hard workout into your busy schedule is simple and productive.

Hence, engaging in short and consistent physical activities can have a cumulative benefit for sleep over time.


Unimarck Pharma is a pharmaceutical company that seeks to improve the health of the Indian public. We work to deliver our Pharmaceuticals and find ways to maintain all individuals’ health by giving them excellent pharma therapy. We can develop effective medications and deliver them nationwide with our professionals’ help and expertise.

As we understand the growing concern of mental health, we work to address it. Thus, We are successful in delivering treatments through quality medication with the intent to improve the nation’s mental well-being.


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