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How do you successfully reduce screen time before bed?
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I used to be that person scrolling through my phone until 2 AM, and my sleep quality was terrible. Over the past year, I've been working on reducing my screen time before bed, and it's made a huge difference. But it's not easy, especially when you're used to winding down with TV or social media.
I started with setting a hard cutoff time for screens, using blue light filters, and finding alternative activities. The hardest part was breaking the habit of checking my phone first thing when I wake up too.
What strategies have worked for you to cut down on screen time before bed? Any tips for making it stick as a long-term habit?
Reducing screen time before bed was one of the hardest habits for me to break. I used to fall asleep with my phone in my hand, literally. What helped me was starting small and being realistic about it.
First, I set a no screens" rule for the last 30 minutes before bed. I put my phone on the charger across the room and started reading actual books instead. After a couple weeks, I extended it to 60 minutes. Now I aim for 90 minutes screen-free before sleep.
The blue light filters help, but they're not a complete solution. The real issue for me was the mental stimulation - scrolling through social media or watching exciting shows kept my brain active when it should be winding down.
I also got an old-school alarm clock so I don't need my phone by the bed. That removed the temptation to check it first thing in the morning too.
I struggled with screen time before bed for years, especially since I work from home and my computer is always nearby. What worked for me was creating physical separation between my work/screen space and my sleep space.
I moved my desk out of the bedroom completely. Now my bedroom is only for sleep and relaxation, no screens allowed. This made a huge psychological difference.
For the evening routine, I use app blockers on my phone that kick in at 9 PM. They block all social media and entertainment apps, leaving only essential functions. It's annoying at first, but you get used to it.
I also replaced evening TV time with other activities. Now I might do some light stretching, listen to podcasts or audiobooks (with the screen off), or just sit and chat with my partner. The first week was hard, but now I don't even miss it.
One tip: if you use your phone as an alarm, get a dedicated alarm clock. It removes the excuse to have your phone by the bed.
As someone who loves waking up naturally refreshed, I found that reducing screen time before bed was crucial. But I didn't go cold turkey - that never works for me. Instead, I gradually shifted my evening activities.
I started by replacing one night of TV with reading. Then two nights. Now I only watch TV on weekends, and even then I stop at least an hour before bed.
For my phone, I use the digital wellbeing settings to set app timers. Instagram gets 15 minutes per day, and once I hit that limit, it locks me out until the next day. It's amazing how quickly you learn to use that time more intentionally.
The biggest help was finding alternative ways to relax. I started doing crossword puzzles, listening to calming music, or doing a short meditation. These activities help me wind down without the mental stimulation of screens.
Also, I charge my phone in another room. Out of sight, out of mind.
I work with screens all day as a sound engineer, so reducing screen time before bed was essential for me. What helped was understanding why screens are so disruptive to sleep.
It's not just the blue light - though that's part of it. The interactive nature of screens keeps your brain engaged when it should be winding down. Scrolling through social media or playing games activates reward centers in your brain, making it harder to relax.
My solution was to create a digital sunset" routine. Starting at 8 PM, I dim all screens and switch to night mode. At 9 PM, I put all devices away except for my e-reader (which has a front light, not a backlight like tablets).
I also use f.lux on my computer, which automatically adjusts the color temperature based on time of day. It makes a noticeable difference in eye strain and sleepiness.
One more thing: I stopped checking email or work messages after 7 PM. That mental separation from work responsibilities helps me actually relax in the evening.
When I decided to reduce my screen time before bed, I had to be honest with myself about why I was using screens so much in the evening. For me, it was mostly boredom and habit. Once I recognized that, I could address the root cause.
I started by finding activities that were actually more enjoyable than mindless scrolling. For me, that was learning to play guitar and working on model kits. Both are hands-on activities that keep my mind engaged without screens.
I also made my bedroom a no-screen zone. No TV, no computer, no tablets. If I want to watch something, I do it in the living room. This creates a strong association between my bedroom and sleep.
The hardest part was the first two weeks. My brain kept craving that dopamine hit from social media. But after about 21 days, the new habits started to feel normal. Now I actually look forward to my screen-free evenings.
One practical tip: use a kitchen timer for your evening activities. Set it for how long you want to do your screen-free activity, and don't stop until it goes off. It helps build the habit.
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