Stress, Sleep & Screens: How to Reset Your Health

In today's fast-paced, technology-driven world, getting a good night's sleep feels harder than ever. Between daily stress and being glued to our screens, hitting the recommended 7 to 9 hours of sleep often feels out of reach. If you're finding it tough to fall asleep, stay asleep or wake up feeling rested, you're not alone.

The good news? You can reset your health by making a few simple changes — starting with how you manage stress, screens and your sleep habits.

How Stress Affects Your Sleep
Stress in small amounts is normal and part of being human. But when stress sticks around for too long, it can mess with your ability to sleep. Instead of winding down at night, your brain stays stuck in overdrive, replaying your to-do list, worrying about tomorrow and making it harder to fall asleep.

Sleep is how your brain recharges, and your body heals. Without enough of it, things like memory, decision-making and mood are affected. And the worse you sleep, the more stressed you feel.

One of the best ways to break it is by focusing on building a calmer evening routine. Try keeping a journal by your bed to jot down lingering thoughts or worries. A warm bath, some light stretching or using a meditation app for deep breathing exercises can also help your body relax and prepare for sleep.

When you consistently give yourself time to unwind, you signal to your brain that it's time to prepare for rest, and that can make a difference in how quickly you fall and stay asleep.

How Screens and Blue Light Hurt Your Sleep
Phones, tablets, TVs — they all give off blue light that tricks your brain into thinking it's still daytime. That blue light throws off your body's natural clock (your circadian rhythm) and messes with melatonin, the hormone that helps you feel tired.

So, instead of winding down at night, your body stays wired, which can lead to other health problems, such as mental health conditions like depression, if not addressed.

That's why setting boundaries around screen time before bed is important. Start small: set app timers on your phone, put your devices away an hour before bed or make your bedroom a no-phone zone to help your brain associate it with rest, not scrolling.

It's not always easy to break the habit, and most people are attached to their screens at night, but it is doable. Once you start unplugging earlier, you'll probably notice you fall asleep faster and wake up feeling more refreshed.

Stress, sleep and screens are all connected, and when they're out of balance, so is your health. The great news is you don't need a huge life overhaul to start feeling better. Small steps can help you sleep better. You deserve deep, restful sleep and the energy that comes with it.