A Simple Screen-Free Nighttime Routine
A screen-free period before bed can be a useful part of a relaxing nighttime routine. The goal is not perfection; it is creating a repeatable transition into rest.
Start 30 to 60 minutes before bed
Choose a consistent time to put phones, tablets, and other unnecessary screens aside.
Lower the stimulation
Dim bright lights, prepare your bedroom, and choose a quiet activity such as reading, stretching, journaling, or listening to calm audio.
Prepare your sleep space
Set up your pillow, eye mask, bedding, and other sleep accessories before you get into bed so the room is ready when you are.
Repeat the same sequence
Doing the same few steps each night can make your bedtime routine easier to follow.
Explore relaxation products and sleep tech and sound for your evening routine.
If you have persistent difficulty sleeping or symptoms that concern you, consider discussing them with a qualified healthcare professional.