The One Habit Change for Better Sleep

I struggled with sleep challenges for years, so let me say—I understand how hard it can be to not get a consistent, good night’s sleep. As someone with two young kids, it’s so tempting to stay up late and watch a show after putting them to bed, carving out a little time for myself. But what I noticed was that my “quick 30-minute TV break” would often turn into two hours, leaving me up way later than I intended and cutting into the sleep I desperately needed.

One of the most impactful habits I adopted to improve my sleep was unplugging from all screens an hour before bed—no TV, no phone, no computer. Instead, I began using this time to create a calming bedtime routine that set me up for restful sleep. I’d take a shower, plan for the day ahead, and spend a few minutes journaling about my day or jotting down anything that was on my mind. This shift made a remarkable difference in my sleep quality, and it’s something I recommend to anyone looking to improve their rest.

How Screens Disrupt Natural Sleep Patterns

When we use screens close to bedtime, we expose ourselves to a constant stream of information, notifications, and blue light. This stimulation can make it harder to unwind, leaving our minds racing when we should be winding down. Research shows that screens can significantly disrupt natural sleep patterns by affecting the production of melatonin, the hormone responsible for regulating our sleep-wake cycles.

The blue light emitted by devices such as smartphones, tablets, and TVs has been shown to suppress melatonin production, signaling to the brain that it’s not yet time for sleep. This can throw off your body’s internal clock, also known as the circadian rhythm, making it harder to fall asleep, stay asleep, and wake up feeling refreshed.

Why Unplugging an Hour Before Bed is Important

To help your body ease into sleep mode, it’s essential to disconnect from digital devices at least an hour before bedtime. By reducing screen time, you allow your mind and body to transition from the constant stimulation of digital media to a state of relaxation, which is crucial for initiating and sustaining quality sleep. This quiet period before bed creates a buffer that helps signal to your brain that it’s time to rest, allowing melatonin production to increase naturally.

Reducing screen exposure allows melatonin levels to rise, helping you fall asleep faster and experience deeper, uninterrupted sleep. This can make a significant difference in how rested and energized you feel in the morning.

Practical Tips for Unplugging Before Bed

If cutting out screens before bed sounds challenging, here are a few tips to help you create a restful, screen-free environment that promotes better sleep:

Try setting an alarm an hour before bed to remind yourself to power down all digital devices. This creates a clear boundary between screen time and bedtime, helping you establish a healthier evening routine.

• Replace Screens with Relaxing Activities: Instead of scrolling through your phone or watching TV, consider activities that promote relaxation. Reading a physical book, journaling, or practicing mindfulness exercises like meditation or gentle stretching can help shift your mind into a restful state.
• Use Dim Lighting: Dim the lights in your bedroom and throughout your home as bedtime approaches. This helps reinforce your body’s natural production of melatonin. You might even consider using a soft nightlight or a Himalayan salt lamp for a warm, soothing glow that doesn’t interfere with sleep.
• Invest in an Alarm Clock: Many people keep their phones by the bed to use as an alarm clock. Switching to a traditional alarm clock allows you to keep your phone out of the bedroom, minimizing the temptation to check notifications in the middle of the night.
• Create a Bedtime Routine: Establishing a calming bedtime routine can help your body recognize that it’s time to sleep. This could include steps like washing your face, brushing your teeth, reading, or practicing a few minutes of deep breathing. A consistent routine reinforces a sleep-friendly environment.

Incorporating a screen-free routine into your bedtime ritual is one of the simplest yet most impactful ways to enhance sleep quality. Unplugging at least an hour before bed allows your mind and body to transition into a state of relaxation, making it easier to fall asleep and stay asleep. By creating a technology-free environment in the bedroom, you’re prioritizing your health and well-being, allowing yourself to wake up refreshed and ready for the day ahead.

With a few simple steps, you can create a peaceful sanctuary for sleep—one that supports better rest, more energy, and a balanced rhythm for all aspects of your life. So, consider making a commitment to unplug before bed, and enjoy the transformative effects on your sleep and overall health.