Can Tech Help You Sleep? Science Says Yes—7 Evening Habits That Work

Night Mode on, still wide awake? Evening screen light, dopamine-driving content, poor air quality, and noise can all sabotage your nights. The solution isn’t to “ditch all tech”, but to use smart technology deliberately—in ways the evidence supports—to help your body wind down, raise melatonin, and protect deep sleep. Below are 7 step‑by‑step routines, each backed by reliable science and matched with UK‑available products to make implementation easy.

---

1) The No‑Scroll Hour (60–90 minutes before lights‑out)

Why it matters

Short‑wavelength, blue‑enriched light delays melatonin and your internal clock, while interactive content keeps the brain in “reward/alert” mode. Large adult cohort data (122,058 participants) link screen use in the final hour to poorer sleep quality and shorter sleep, especially in evening chronotypes (night owls). The NHS recommends at least one screen‑free hour before bed as part of good sleep hygiene.
Evidence: JAMA Network Open (2025); NHS Every Mind Matters. 

How to do it

• Set a wind‑down alarm 60–90 minutes before bed. When it rings, stop all scrolling.
• Switch Do Not Disturb on and charge your phone outside the bedroom.
• Replace screen time with a non‑luminous reader such as an Amazon Kindle that won’t blast blue light like LCDs; excellent for screen‑free reading with adjustable warmth.

If you must glance at a device during this hour, combine the Night Mode routine in Step 2 with minimum brightness(and keep checks under 30 seconds).

---

2) Night Mode—Done Properly (Spectrum and Brightness)

Why Night Mode alone is not enough

Turning screens warm (Night Mode/Night Shift) reduces short‑wavelength output, but brightness still suppresses melatonin. Studies show that spectrum shift without dimming remains insufficient; melatonin suppression persists if screens are bright.

How to do it

• Warmest setting: Night Mode/Night Shift to maximum amber.
• Aggressive dimming: brightness to the lowest readable level.
• Ambient assist: switch off overheads; use warm, dim bedside light instead.

---

3) Audio that Calms (Music, Sleep Stories, Noise—Used Right)

Why it works

Swapping visual light for audio wind‑down reduces stimulation without light exposure. A multi‑arm pilot RCT in working adults found sleep stories and calming music significantly reduced sleep disturbance vs. control. Meta‑analyses report moderate improvementsin subjective sleep quality with slow, instrumental music across weeks.

Noise colours: Harvard Health notes white/pink noise can help mask disruptions; keep volume low and use a timer, as continuous loud audio may fragment sleep. 

How to do it

• Choose calm, steady sound: instrumental ambient, gentle classical, or narrated stories designed for sleep. 
• Choose instrumental ambient/new age/classical (60–80 bpm) or a narrated story.
• Set a sleep timer for 30–45 minutes so audio fades after you do.
• Keep volume below conversational level.

---

4) Bedroom Lighting: Warm, Dim, Consistent

Why it matters

Bright overheads at night delay melatonin. Warm, dim bedside lighting sets a consistent cue that it’s time to wind down.
Evidence: NHS Sleep Hygiene guidance; Harvard Health blue light summary. 

How to do it

• Replace ceiling lights with warm bedside lamps 60–90 minutes before bed.
• Aim for low illuminance (think cosy lounge, not office).
• Pair with Step 2 (Night Mode dimming) for brief checks, if unavoidable.

---

5) Air Quality, CO₂, Temperature & Humidity

Why it matters

Poor ventilation and stale air (high CO₂) correlate with impaired sleep quality. Bedroom CO₂ should remain below 1,000 ppm—ideally below 800 ppm; temperature around 18–20 °C, humidity 40–60% RH.

How to do it

• Measure CO₂ overnight at pillow height. If >800–1000 ppm:
  • Open a window (if safe/quiet) or run a quiet fan/ventilation system.
• Stabilise temperature around 18–20 °C (too warm reduces slow‑wave sleep).
• Humidifier/dehumidifier: keep 40–60% RH; avoid extremes to protect airways and sleep comfort. 

Air purifier (HEPA): filters particulates but does not add fresh air; pair with ventilation for best results. 

---

6) Reduce Noise & Light to WHO‑Friendly Levels

Why it matters

The WHO night‑noise guidelines recommend <40 dB(A) outdoors at night and ~30 dB(A) in bedrooms for undisturbed sleep; keep rooms dark to support melatonin and slow‑wave sleep.
Evidence: WHO Night Noise & Community Noise guidance. 

How to do it

• Block external light: blackout curtains and dim clock faces.
• Mask unpredictable sound at low volume (white/pink noise) or use earplugs if tolerated.
• Seal drafts that whistle or rattle; consider soft‑close latches.

---

7) The Complete 75‑Minute Wind‑Down (A Practical Script)

Timeline & actions

T‑75 minutes:

• Wind‑down alarm rings; Do Not Disturb on; phone charging outside bedroom.
• Lamp to warm dim (Aooshine or Smart RGB warm scene). 
• Check CO₂/RH/temp on SwitchBot; open window/run fan if high CO₂; top up humidifier if RH <40%.

T‑60 minutes:

• Analogue wind‑down: journal 3–5 minutes (“tomorrow’s top 3” tasks), gentle stretches, or warm shower. NHS endorses consistent routines and offloading worries. 

T‑45 minutes:

• Audio swap: play sleep stories or calming music (30–45 minute timer) on the Easysleep/Dreamegg machine; keep the volume low. 

T‑30 minutes:

• Brief device check only if essential: Night Mode warmest + minimum brightness; keep under 30 seconds. Evidence shows dimming matters as much as the spectrum. 

Lights‑out:

• Room cool (18–20 °C), quiet, dark. Blackout curtains shut; audio timer fades; drift into sleep.
• If external noise persists, add earplugs or pink noise at low volume (timer on). 

---

Frequently Asked Questions