Screen time before bed
Scrolling your phone in the evening pushes back your bedtime and keeps your mind alert, and a bright screen can delay the feeling of sleepiness. The biggest harm often comes simply from time slipping away. This guide gives practical ways to break the evening screen cycle.
You will need
- A separate alarm clock
- A charging spot outside the bedroom
- Your phone's digital wellbeing settings
- A paper book or an audiobook without a screen
Steps
Find out your current use
Check your phone's screen time report to see how much you use it after 21:00 and which apps. Also note when you actually fall asleep.
Get a separate alarm clock
Set a screen-free time
Turn on sleep mode
Dim all screens
Choose calm content
Replace the habit with another
Agree on shared rules
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