You likely know that blue light exposure suppresses melatonin production and disrupts your circadian rhythm; however, this isn’t the only way excessive screentime hinders sleep. Between work and personal use, the average American spends roughly seven hours staring at devices with nearly four of those hours spent on a phone.* The digital age has increased productivity and instantly connects us across long distances, but squinting while at a computer or scrolling on your phone for extended periods can negatively affect your posture. When left unchecked, this can snowball into back, neck, and jaw pain, as well as decrease your quality of rest. “Tech neck” — the misalignment of your head and shoulders caused by looking down while using electronics — can increase your chances of snoring due to blocked airways. Living in a digital age often necessitates the use of technology, so what can you do to minimize the impact?

Stretching can loosen stiff muscles for better range of motion and easier body positioning; however, please check with a doctor beforehand — especially if you have pre-existing conditions that could be exacerbated. Use two fingers to tuck in your chin, and use your free hand to help gently push your head toward your chest until you can feel the stretch. Hold the pose for 20 seconds, return to a neutral position, and repeat the process three times.** Next, loosen the sides of your neck by gently tilting your head toward one shoulder, holding it there for 20 seconds, and switching sides.*** Please remember to stretch slowly and gently, and check with an expert to confirm these methods are suited for your needs.

Once warmed up, exercises can improve your natural posture; again, we recommend consulting a professional to ensure the following approach is right for you. Strengthen the front of your neck by making a double chin while you pull your head backward, hold the position for three deep breaths, and relax. For best results, repeat two times.** Next, exercise your shoulders by sitting up in your chair and squeezing your shoulder blades together. Hold the position for five seconds and repeat 10 times.*** Building the proper muscles can help with spine alignment; however, it’s essential to use your best judgement and reach out to a doctor if you’re unsure which exercises are best for you.

Investing in ergonomic furniture and pillows can further encourage good posture, and our products are designed to help maintain your body’s natural alignment throughout the day. If you sit for extended amounts of time, a quality chair can make a difference when you customize it to your body’s needs. Your legs should form a right angle with the floor, and your eyes level with your monitors for best results. You may already have a chair you enjoy, but you can up the comfort with a lumbar cushion that provides extra support for your back. An adjustable base upgrades your bedroom into a relaxing sanctuary, perfect for reading or watching TV without the need to prop yourself up with pillows. By bending at the waist instead of craning your head, you can minimize the risk of tech neck — but the benefits don’t stop there. An adjustable base can also help reduce snoring through Snore Response™ — a feature of our smart bases that detects the sound of snoring and gently raises the head of the bed to a position that helps otherwise healthy individuals.^ Paired with a supportive neck pillow, you can enjoy deep, undisturbed sleep and proper alignment all night long.

Technology is often a necessary part of daily life, and limiting screentime isn’t possible for everyone. By regularly taking breaks, stretching, and exercising, you can reduce strain on your head and shoulders. Tech neck can cause stiffness, discomfort, and even snoring; staying mindful of posture while using devices can help improve your overall wellbeing.

^ Bed raises once approximately 12 degrees in response to snoring. This may reduce snoring in otherwise healthy individuals who snore due to body positioning.

Sources

*Magnet ABA

**Healthline

***Greater Maryland Pain Management