Digital Insomnia: Ways to Overcome It

Sleep is essential for overall health so try to maintain it by avoiding devices and substances that disturb your sleep routine. Apply these tips for better sleep in your routine and maintain better health. Visit the best Mental Health Clinic in Brooklyn at Doral Health & Wellness or log on to

Ways to overcome Digital insomnia

Reducing your screen time may seem a challenging task because it gives us the joy of technology that makes us relieved after doing our daily activities, however, in this process you lose your health and sleep quality.

So, you must take several steps to reduce screen time and create a good sleeping routine. It includes:

  1. Create a no screen time before sleep:

This is one of the necessary steps you need to take to get a good sleep. It helps your brain to get the signal of sleep and relaxation. To do that you can remove all these devices that you spend time watching from your bedroom such as TV.

However, you can still use your phone to listen to calm music which helps you sleep.

  1. Turn off notifications:

Notifications sound is not good, especially when you’re working on an important task that needs concentration and getting a good night’s sleep. Turn off the notification when you’re going to sleep. On some devices, you can set a timer to mute notifications of apps for a certain time. So, look for the settings on your laptop and phone and silence those apps in the evening.

  1. Use a blue light filter:

Usually, you should not use your cell phones, tablets, or other screen devices around bedtime. But in case you need to work on an important project you should use a nighttime mode which turns most of the blue light into yellow light which puts less strain on your eyes before bed.

The most effective way to use this filter is to turn on nighttime mode and decrease your display brightness. You can do it manually if your device doesn’t automatically adjust your screen brightness in nighttime mode. You can also invest in blue light-filter glasses which cut the blue rays that harm your eyes.

  1. Keep your light on:

When you use the screen in total darkness, it is harmful to your eyes because your eyes get strained due to a bright screen and a pitch-black room. So, if you need to use your device, dim lights in your room, dim your phone brightness, and use nighttime mode.

  1. Create a relaxing bedtime routine:

Creating a relaxing bedtime ritual by doing healthy activities that promote good sleep such as taking a relaxing bath, reading a book, doing meditation, listening to calm music, etc. may help you sleep better. Try to do it one hour before bedtime to get better results.

  1. Stick with the same sleep routine:

Following the same sleeping routine makes you fall asleep and wake up at the same time consistently even without effort.

One study shows that individuals who follow the same sleep schedule and reduce their blue light exposure in the evening fall asleep more quickly and have a better sleep quality than others.

  1. Avoid certain substances in the evening:

Certain substances such as nicotine, alcohol, and caffeine can promote alertness and make it harder to fall. Though many people think that alcohol may help them sleep better at night, research found that these substances disturb their sleep quality later in the night.

So, try to avoid these substances in the evening so that you can get a good night’s sleep. If you’re unable to sleep after half an hour, leave the bedroom and do some calming activity in low light until you feel sleepy again, and sleep in a dark, quiet, and comfortable bed.

 If you’re experiencing sleeping issues that you can’t handle, then visit our mental health clinic in Brooklyn. Our mental health professionals make sure you get the right treatment on time so that you won’t suffer from any mental health problems.

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