How to Avoid Sleep Disruption and Eye Strain from Electronic Gadgets (eBook, ePUB)

Today‘s digital lifestyle often means long hours in front of screensphones, tablets, laptops, and TVs. While this tech helps us stay productive and entertained, it also emits high-energy blue light that can strain our eyes and disrupt sleep patterns. Common symptoms include dry eyes, blurred vision, headaches, and insomnia. To protect your eyes, start by activating the blue light filter on your devices. Most modern electronics offer a built-in night mode to reduce blue light emissions during evening hours. Blue light blocking glasses also offer added protection, especially if you work in front of screens all day. Proper posture and screen placement can further reduce strainkeep your screen at eye level and about 20-30 inches away. The 20-20-20 rule is a practical way to give your eyes a break: every 20 minutes, look 20 feet away for 20 seconds. Keeping your room lighting balanced and blinking frequently helps too, especially if you‘re prone to dry or irritated eyes. Sleep is equally affected by blue light, which suppresses melatonin and confuses your body‘s natural rhythm. To improve sleep quality, shut down your devices 1 to 2 hours before bedtime. Replace screens with physical books, warm lighting, or relaxing music. Creating a screen-free sleep environment is one of the best ways to reset your body clock. For a healthier digital routine, track your screen time, create device-free zones, and engage in offline activities. These habits can significantly reduce digital eye strain and promote better sleep without cutting technology out of your life. With the right balance, you can protect your eyes, support your sleep, and still stay connected.