“Switch Off to Sleep Better”

Digital Detox before Bed

Struggling to get a good night’s sleep? You’re not alone. Phones, tablets, and laptops are now constant companions, but taking them to bed could be the very thing stopping you from resting properly.

Research shows that the blue light from screens delays the release of melatonin, the hormone that regulates sleep, making it harder to drift off. On top of that, even a single ring, buzz, or notification can raise heart rate and trigger stress responses, keeping the brain on high alert. The result? Restless nights and groggy mornings.

(Harvard Health, 2020, (Sleep Foundation, 2023).

The solution doesn’t mean ditching technology altogether, but it does mean drawing clear boundaries. A digital detox before bed can help you sleep deeper, switch off your mind, and wake up refreshed. Here are some practical steps to try:

Tips and Guidance for a Better Night’s Sleep

• Set a cut-off time: Aim to stop using digital devices at least an hour before bed. If that feels tough, start with 20 minutes and build up.
• Move the charger: Keep your phone out of the bedroom or at least away from arm’s reach. Out of sight often means out of mind.
• Bring back the alarm clock: Using your phone as an alarm keeps it nearby and tempting. A simple clock solves that.
• Switch on night mode: If you must use a screen, enable blue light filters to reduce disruption to your body’s sleep rhythm.
• Create a wind-down routine: Replace scrolling with calming activities like reading, journaling, gentle stretches, or a warm shower.
• Make it social (offline): Chat with a partner, read with your child, or just sit quietly with a cup of tea, moments of connection help you switch off.

By making these small changes, you’ll retrain your body and mind to expect rest at night. It may take a little practice, but soon you’ll notice the difference: falling asleep more easily, enjoying deeper rest, and waking up ready for the day ahead.

Your phone will still be there in the morning but your energy and wellbeing will thank you for switching off the night before.