If your bedtime routine includes doomscrolling on your phone or watching “just one more episode,” you’re not alone. Screens are everywhere, and while they make life more convenient, they also wreak havoc on our sleep. That’s why an evening digital detox might be exactly what you need to wake up feeling truly refreshed.
The Problem with Screens Before Bed
Our devices emit blue light, which interferes with melatonin production—the hormone that tells our body it’s time to sleep. When we stare at screens late into the night, our brain stays alert instead of winding down, making it harder to fall and stay asleep. Beyond the light exposure, scrolling social media, reading news, or answering emails can also spike stress levels, keeping your mind racing when it should be resting.
How to Create an Evening Wind-Down Routine
Detoxing from screens at night doesn’t mean you have to sit in the dark doing nothing. Instead, try replacing screen time with activities that signal to your brain that it’s time to relax.
- Set a Cutoff Time – Choose a specific time each night (at least 30-60 minutes before bed) when you put screens away. This creates a boundary between your digital and sleep life.
- Dim the Lights – Lowering the lights in your home helps signal to your brain that bedtime is near. If you must use a device, enable night mode or use blue light blocking glasses.
- Try a Pre-Sleep Ritual – Swap scrolling for calming activities like reading a book (a real one, not on a tablet), journaling, light stretching, or listening to calming music or a podcast.
- Create a Screen-Free Sleep Space – Charge your phone outside the bedroom or use an alarm clock instead of relying on your phone. This prevents the temptation to check notifications in the middle of the night.
- Unwind with a Warm Drink – Herbal teas like chamomile or peppermint can relax your body and mind without caffeine keeping you up.
The Benefits of an Evening Digital Detox
Making this simple shift can have a big impact. You may fall asleep faster, wake up less during the night, and even notice improved mood and energy levels during the day. Better sleep also supports immune function, cognitive performance, and overall well-being—so you’re not just getting more rest, you’re getting better quality rest.
Give It a Try
Start small by choosing just one or two of these tips to integrate into your nightly routine. Even small changes can lead to noticeable improvements in your sleep quality. Before long, you might find that unplugging at night is the best thing you’ve done for your rest and relaxation.
Ready to give it a shot? Put your phone down now and start your best sleep yet!
