Avoid Screens Before Bed

What is it?

This hack involves eliminating all screen exposure—phones, tablets, computers, and TVs—for at least 30 to 60 minutes before you go to sleep. Instead of scrolling, watching, or working right up until lights-out, you create a technology-free wind-down period that prepares your body and mind for rest.

The goal is simple: replace the glow of screens with calming, offline activities that signal to your brain that it's time to transition into sleep mode.

How does it work?

Screens emit blue light, which suppresses melatonin production—the hormone responsible for making you feel sleepy. When you expose yourself to this light in the evening, your brain interprets it as daylight, disrupting your circadian rhythm and making it harder to fall asleep.

Beyond the biological impact, screens keep your mind active and engaged. Whether you're checking emails, scrolling social media, or binge-watching a show, your brain stays in a state of alertness and stimulation. By removing screens before bed, you reduce both the chemical and psychological barriers to quality sleep.

Why adopt it?

Better sleep is one of the most powerful levers for improving overall well-being, and this hack delivers measurable results. People who avoid screens before bed typically fall asleep faster, experience deeper sleep, and wake up feeling more refreshed.

This habit also creates a peaceful transition period that reduces anxiety and mental clutter. Instead of carrying the day's stress—or the internet's chaos—into bed with you, you give yourself space to decompress. Over time, this can improve mood, focus, energy levels, and even physical health. Quality sleep impacts everything from immune function to emotional regulation, making this one of the highest-impact habits you can adopt.

How to adopt it (First steps)?

Set a screen curfew. Decide on a specific time each night—say, 9:30 PM if you go to bed at 10:30 PM—and commit to putting all screens away at that time. Set a recurring alarm or phone reminder to help you stick to it.

Create a replacement ritual. Fill the screen-free time with relaxing activities: reading a physical book, journaling, stretching, meditation, or talking with a partner or roommate. The key is to choose something enjoyable so you don't feel deprived.

Charge devices outside the bedroom. Remove the temptation entirely by leaving your phone, tablet, and laptop in another room overnight. Use an old-fashioned alarm clock if you need one.

Use blue light filters as a transition tool. If going cold turkey feels too hard, start by enabling night mode or blue light filters on your devices after sunset. Gradually push your screen-off time earlier until you hit your target window.

Communicate your boundary. Let friends, family, or coworkers know you won't be responding to messages after a certain hour. This reduces FOMO and the urge to check your phone "just in case."

Challenges and how to overcome them

"I'm addicted to scrolling before bed—it's my way to unwind." The irony is that while scrolling feels relaxing, it's actually overstimulating. Replace the habit with something that genuinely relaxes you, like listening to a calming podcast, doing a puzzle, or practicing deep breathing. It may feel strange for the first few nights, but your brain will adjust.

"What if there's an emergency and someone needs to reach me?" If you're genuinely on-call or have dependents, enable Do Not Disturb mode with exceptions for specific contacts. For most people, true emergencies are rare, and notifications can wait until morning.

"I use my phone as an alarm." Switch to a dedicated alarm clock. They're inexpensive and eliminate the excuse to keep your phone within arm's reach.

"My partner watches TV in bed." Have an honest conversation about your sleep goals. Consider using an eye mask or headphones if compromise is needed, or agree on a shared screen-free time.

Supporting apps/tools

Moment or Screen Time — Track your evening screen usage to build awareness of your habits and set daily limits.

Twilight or f.lux — Blue light filter apps that gradually warm your screen's color temperature as bedtime approaches (useful during the transition phase).

Forest or Freedom — Block distracting apps and websites during your wind-down window to remove temptation.

Hatch Restore or Philips Wake-Up Light — Alarm clocks that simulate sunrise and sunset, helping you establish healthier sleep-wake rhythms without a phone.

Analog alternatives — Physical books, paper journals, sketchbooks, or a simple notepad by your bed for brain dumps before sleep.