Archive · 17 Sep 2026
Simple Ways to Cut Screen Time Before Bed
Using a phone or watching TV late at night can make it harder to fall asleep.
Screen light may make your brain think it is still daytime.
Exciting videos, social media and upsetting news can also keep your mind busy.
Notifications may wake you or make you want to check your phone.
Try switching off electronic devices before bed.
Put your phone in another room or charge it away from your bed.
Spend the final part of the evening doing something calm, such as reading or breathing slowly.
Repeating the same relaxing routine each night may help your body learn that it is time to sleep.
Screens before bedtime may keep the mind and body alert and interfere with the circadian rhythm.
Blue light can signal daytime to the brain and potentially delay melatonin release.
Keeping phones nearby may encourage checking messages and disrupt sleep through notifications.
Switching off devices and charging phones away from the bedside can reduce nighttime temptation.
A consistent routine involving reading, herbal tea, breathwork or meditation can support relaxation before sleep.
- Who
- People trying to reduce nighttime screen use and improve their sleep routine.
- What
- Advice is provided on cutting screen time before bed and replacing it with calming activities.
- When
- During the final part of the evening before bedtime.
- Where
- At home, including in the bedroom or another place where devices can be kept away.
- Why
- To reduce stimulation, limit distractions and support a calmer transition into sleep.
- Main concern
- Late-night screen use may make it harder to relax and get quality sleep.
- Circadian rhythm
- Screens can interfere with the body's natural sleep-wake cycle.
- Blue light
- Blue light may signal to the brain that it is still daytime and potentially delay melatonin release.
- Content matters
- Social media, texting, heated discussions and disturbing news may be more stimulating than calming music.
- Phone placement
- Keeping a phone outside the bedroom or away from the bedside can reduce the temptation to check it.
- Suggested alternatives
- Reading, herbal tea, breathwork, guided meditation and relaxation exercises are suggested alternatives.
- Routine
- Repeating the same quiet activities each night may make it easier to associate them with bedtime.