Screens are everywhere—phones, computers, TVs, and tablets keep us hooked all day. But too much screen time, especially before bed, can mess with your sleep. The blue light from screens stops your brain from making melatonin, the stuff that helps you fall asleep.
Cutting back on screens can help you sleep better and feel refreshed. Here are easy tips to reduce screen time and get better rest, perfect for anyone wanting better nights.
1. Pick a No-Screen Time
Stop using screens one or two hours before bed. For example, if you want to sleep by 10 PM, turn off devices by 8 PM. This gives your brain time to relax and get ready for sleep. Set a phone alarm to remind you to shut down. Keep devices out of your bedroom so you’re not tempted to check them. Try reading a real book or writing in a notebook instead. Doing this every night helps your body know it’s time to rest.
2. Use Night Light or Screen Filters
If you can’t avoid screens, make them less harsh. Most phones and computers have settings like Night Mode that cut down blue light. These help your eyes and brain feel less awake at night. They’re not as good as turning off screens, but they make a difference when you need to use a device.
3. Do Calm Things Instead
Instead of staring at your phone or TV, try relaxing activities. Things like stretching, listening to soft music, or doing a puzzle can help you unwind. For example, a quick 10-minute stretch can calm your body. If you like stories, try an audiobook or podcast on a device without a screen. These keep you entertained without keeping you on a screen!
4. Plan Your Night
Make a simple evening plan to avoid screens. Try things like getting tomorrow’s lunch ready, taking a warm shower, or spending some time with friends & family!. A regular routine helps your brain know sleep is coming, so you fall asleep faster.
5. Take a Late-Night Walk
Go for a short walk in the evening instead of scrolling on your phone. A 10–15 minute quick walk can clear your mind and help you unwind. Fresh air and gentle movement signal to your body that it’s time to relax. Avoid touching your phone and leave it in your pocket to stay screen-free. This simple habit can make falling asleep easier and feel refreshing.
