Creating a tech-free bedtime routine
Why screens disrupt sleep and how to establish a calming evening routine that doesn't involve glowing rectangles.
Step-by-Step Guide
Enforce a tech curfew
Declare a specific time (e.g., 9:00 PM) when all family devices are turned off and docked at a central charging station outside bedrooms.
Get an analog alarm clock
Using your phone as an alarm is the #1 reason why it is the first thing you touch in the morning and the last thing at night. A simple bedside clock solves this.
Replace screen time with wind-down habits
Instead of scrolling, try reading physical books/kindle e-readers (no backlight), listening to audiobooks, journaling, or doing light stretching.
Set up sleep focus modes
Configure your phone to automatically dim its screen, block all non-emergency calls, and hide notification banners starting 1 hour before bedtime.
Frequently Asked Questions
Is 'Night Shift' mode (orange screen filter) safe to use in bed?
While orange filters reduce blue light, looking at screens still stimulates your brain. Content (emails, news, social media) triggers stress and keeps you awake. It is best to avoid screens entirely.
My kids complain they can't sleep without background noise/music.
Try using a dedicated smart speaker, radio, or white noise machine. You can start a playlist and set a sleep timer so it shuts off automatically after 30 minutes, without needing a glowing screen in the room.