Once you have the basics of a given technological leap in place, it’s always important to step back and focus on the people for a while.
Jaron Lanier, You Are Not a Gadget

Sleep in the dark.

Your circadian rhythm is a 24-hour biological cycle that determines, among other things, when you feel tired enough to sleep. Sunlight is the primary environmental cue that synchronizes your circadian rhythm to Earth’s 24-hour day. When the retina detects sunlight, the brain inhibits melatonin production and we feel awake. Artificial light, especially blue-colored light, which shines abundantly from gadget screens and status lights used in electronics, also affects melatonin response1. To fall asleep faster, and to prevent yourself from becoming alert during the night, ‘extinguish’ gadgets before going to bed.

  • Completely power down gadgets before bed.
  • Drape a black cloth over gadgets that stay on overnight.
  • Cover small status lights with sticky tack, which is easy to apply and remove, stays put, and blocks all light.
  • Wear a sleep mask.
  1. Chellappa SL, Steiner R, Blattner P, Oelhafen P, Gôtz T, et al. (2011) Non-Visual Effects of Light on Melatonin, Alertness and Cognitive Performance: Can Blue-Enriched Light Keep Us Alert? PLoS ONE 6(1): e16429. doi:10.1371/journal.pone.001642
people have committed to this Gadget Rule

I will minimize light from gadgets in my bedroom while sleeping for the next seven days.

Let me know when new Gadget Rules are published.


Good luck! Ask friends to participate and support you: