In today's digital world, it’s easy to find ourselves scrolling through our phones, watching TV, or checking emails right before bed. However, excessive screen time in the evening can interfere with your sleep quality, disrupt your circadian rhythm, and leave you feeling restless. To help create a healthier nighttime routine, here are five practical tips to minimize screen time before bed, so you can unwind more effectively and enjoy a restful night’s sleep.
1. Set a Device CurfewSet a Device Curfew
Aim to turn off all screens at least 30-60 minutes before bedtime. Use this time to wind down with a relaxing activity like reading a book, journaling, or meditating.
2. Create a Tech-Free Zone
Keep your bedroom screen-free oasis. If you use your phone as an alarm, consider switching to a traditional alarm clock to avoid the temptation to check notifications. Plus it looks so much cuter on your bedside table.
3. Limit Notifications
Silence or turn off notifications in the evening. It’s easier to resist the urge to check your phone if it’s not lighting up with alerts. The group chat will not die without you.
4. Establish a Pre-Bed Routine
Establish a soothing bedtime routine, like a skincare ritual, stretching, or listening to calming music. Creating a ritual helps signal your body that it’s time to wind down without the stimulation of screens.
5. Use Screen Time Control Features
Many devices have built-in screen time trackers or limiters. Use these to set daily limits on apps that keep you glued to your screen, especially in the evening hours.