On 14 March, we celebrate World Sleep Day, an important reminder of how crucial sleep is to our health. The theme for 2025, "Make Sleep Health a Priority", highlights that good sleep is just as important as diet and exercise. But for many Australians, technology is making it harder to get the quality rest we need to thrive.
Ever find yourself mindlessly scrolling through your phone late at night, struggling to unwind? You’re far from alone. Technology has become one of the biggest disruptors of our sleep, leaving many of us feeling restless when we need rest the most.
Sleep isn’t just a luxury, it's the foundation of your physical and mental health. A staggering 60% of Australians regularly experience poor sleep.
The effects reach far and wide: children’s learning, teenagers’ emotional regulation and parents’ ability to function at home and work all suffer.
According to the 2023 Sleep Health Foundation survey, inadequate sleep raises the risk of chronic diseases, mental health struggles, and cognitive impairment.
The good news? Simple, everyday changes can significantly improve your sleep. Here are some practical steps to help reclaim much-needed rest:
Set a consistent bedtime routine: Going to bed and waking up at the same time every day helps regulate your body’s internal clock and supports better sleep.
Create a healthy sleep environment: A dark, cool and quiet bedroom enhances sleep quality. Invest in blackout curtains and white noise machines if necessary.
Limit caffeine and heavy meals before bed: These disrupt your ability to fall asleep and stay asleep. Go for a light snack if you’re hungry before bed.
Engage in relaxation techniques: Meditation, deep breathing or gentle stretching prepare your body for rest and help you unwind before bed.
Our digital lives, while convenient, are a major hurdle to good sleep. One of the biggest culprits? Excessive screen time before bed. One study revealed that 90% of Australian kids use electronic devices in the hour before bedtime at least once a week, with 51% doing so nightly. Nearly half of Australian kids aged 5-17 experience sleep difficulties, with 45% of primary school kids and 37% of teens struggling with sleep issues1.Refer to footnote
Tech overload is wreaking havoc on our sleep habits. But there’s a way out. Here are some effective strategies to reduce screen time and create a healthier bedtime routine:
Establish a tech-free zone: Power down devices at least one hour before bed. Replace screen time with reading, meditation or unwinding together as a family.
Use ‘night’ mode on devices: Most smartphones and tablets have built-in ‘night shift’ settings to filter blue light and reduce sleep disruption.
Set screen time limits: Apps like Google’s Digital Wellbeing or Apple’s Screen Time can help you monitor and manage usage, while Telstra’s parental control features allow families to set healthy screen time boundaries.
Encourage a screen-free bedroom: Keep devices out of the bedroom to create a peaceful, tech-free environment. Telstra’s Smart Wi-Fi solutions can also help by scheduling internet downtime to support better sleep routines.
Invest in a real alarm clock: Ditch your phone as an alarm to eliminate the temptation to check emails or scroll social media first thing in the morning and last thing at night.
While technology can disrupt your sleep, it can also help improve sleep habits when used wisely:
Sleep apps or aids: Meditation and sleep apps, such as Smiling Mind and Calm, and sleep aids like Morphee, offer guided relaxation techniques to help you unwind before bed.
Smart sleep trackers: Devices like the Samsung Galaxy Ring or Fitbit, give insights into your sleep patterns, helping you make adjustments for better rest.
Smart home tech: Telstra’s Smart Home products allow you to create a soothing sleep environment with adjustable lighting and voice-controlled assistants to help you relax.
Use tech intentionally to promote better sleep. Consider these simple habits:
Set app limits in the evening: Schedule downtime from distracting apps to ensure you’re not engaging with your phone late at night.
Activate ‘Do not disturb’ mode: Silence notifications to avoid interruptions while you zzzzzz.
Practice mindful screen time: Use your device for relaxation, like listening to calming sleep stories or guided meditations.
Unplug from work emails: Setting boundaries around work notifications in the evening reduces stress and allows your mind to wind down.
Commit to making sleep a non-negotiable priority in your life. Small but impactful changes, like creating device-free zones, limiting screen time before bed and embracing technology that enhances rest can help transform your sleep quality.
Ready to reclaim your rest? Start tonight by switching off your screens and embracing the most powerful reset button of all: sleep.
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