/images/ppid_59c68470-image-178964002446942507.webp)
What is the story about?
After a long day, reaching for your phone or switching on the TV can feel like the easiest way to unwind. Spending too much time, though, in front of a screen late at night may make it harder to relax and get quality sleep.
From scrolling through social media to watching videos or playing games, evening screen habits can keep both the mind and body alert. Cutting back on device use before bedtime may help create a calmer transition into sleep.
How screen time before bed can affect sleep
Electronic devices used close to bedtime can interfere with the body's natural sleep-wake cycle, also known as the circadian rhythm. Blue light from screens can signal to the brain that it is still daytime, potentially delaying the release of melatonin, a hormone associated with sleepiness.
However, the impact can vary depending on how the device is being used. Listening to calming music, for instance, may be less stimulating than scrolling through social media, texting or consuming highly engaging content.
Having a phone nearby can also become a distraction. Notifications, sounds or vibrations may interrupt sleep, while the anticipation of receiving a message can make it harder to switch off mentally.
The content itself can also affect your mood. Disturbing news, heated discussions or other stimulating material before bedtime may leave your mind active when you should be winding down. Poor sleep can affect how you feel the following day, with tiredness, grogginess and difficulty concentrating among the possible effects.
5 ways to cut down on screen time before bed
Keep your devices away
Keeping your phone within reach can make it tempting to check messages or scroll through apps. Instead, try switching off your devices before bedtime and keeping them in another room. Charging your phone away from the bedside can also reduce the temptation to pick it up whenever a notification arrives.
Give your mind time to unwind
Reducing screen time is only one part of preparing for sleep. Giving yourself some quiet time before bed can help create a gradual transition from the day's activities to rest. Instead of filling the final part of the evening with digital content, choose activities that help you feel calm and relaxed.
Add guided relaxation
Guided meditation and relaxation exercises can also become part of a bedtime routine. Practices such as sleep-focused meditation and Yoga Nidra are intended to help the body and mind move towards a more relaxed state. If you use your phone for a guided meditation, consider doing it before switching off your other devices for the night.
Create a device-free bedtime routine
Breaking an established habit can take time, so having a consistent routine may make it easier to stay away from screens. A simple evening routine could include: switching off electronic devices before bed, having a cup of herbal tea while reading, completing your skincare and dental routine and practising breathwork or meditation. Following the same routine each night can eventually make it easier to associate these activities with bedtime.
Try some breathwork
Conscious breathing can be a simple way to help calm the mind and body before sleep. When you are feeling stressed or anxious, taking slow, comfortable breaths can help you shift your focus away from the day's pressures. You can practise breath awareness while lying in bed by simply observing your breathing and gradually settling into a comfortable rhythm.
From scrolling through social media to watching videos or playing games, evening screen habits can keep both the mind and body alert. Cutting back on device use before bedtime may help create a calmer transition into sleep.
How screen time before bed can affect sleep
Electronic devices used close to bedtime can interfere with the body's natural sleep-wake cycle, also known as the circadian rhythm. Blue light from screens can signal to the brain that it is still daytime, potentially delaying the release of melatonin, a hormone associated with sleepiness.
However, the impact can vary depending on how the device is being used. Listening to calming music, for instance, may be less stimulating than scrolling through social media, texting or consuming highly engaging content.
Having a phone nearby can also become a distraction. Notifications, sounds or vibrations may interrupt sleep, while the anticipation of receiving a message can make it harder to switch off mentally.
The content itself can also affect your mood. Disturbing news, heated discussions or other stimulating material before bedtime may leave your mind active when you should be winding down. Poor sleep can affect how you feel the following day, with tiredness, grogginess and difficulty concentrating among the possible effects.
5 ways to cut down on screen time before bed
Keep your devices away
Keeping your phone within reach can make it tempting to check messages or scroll through apps. Instead, try switching off your devices before bedtime and keeping them in another room. Charging your phone away from the bedside can also reduce the temptation to pick it up whenever a notification arrives.
Give your mind time to unwind
Reducing screen time is only one part of preparing for sleep. Giving yourself some quiet time before bed can help create a gradual transition from the day's activities to rest. Instead of filling the final part of the evening with digital content, choose activities that help you feel calm and relaxed.
Add guided relaxation
Guided meditation and relaxation exercises can also become part of a bedtime routine. Practices such as sleep-focused meditation and Yoga Nidra are intended to help the body and mind move towards a more relaxed state. If you use your phone for a guided meditation, consider doing it before switching off your other devices for the night.
Create a device-free bedtime routine
Breaking an established habit can take time, so having a consistent routine may make it easier to stay away from screens. A simple evening routine could include: switching off electronic devices before bed, having a cup of herbal tea while reading, completing your skincare and dental routine and practising breathwork or meditation. Following the same routine each night can eventually make it easier to associate these activities with bedtime.
Try some breathwork
Conscious breathing can be a simple way to help calm the mind and body before sleep. When you are feeling stressed or anxious, taking slow, comfortable breaths can help you shift your focus away from the day's pressures. You can practise breath awareness while lying in bed by simply observing your breathing and gradually settling into a comfortable rhythm.
