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Trouble Sleeping? 3 Digital Detox Tips To Consider Before Bed

July 30, 2023

This post shares three digital detox tips that will instantly improve your sleep quality.

Black lady in bed under the cover holding her mobile phone - digital detox tips

Digital devices have become a crucial part of most people’s lives.

Globally, the average screen time per day is 6 hours 58 minutes.

That is significantly more than the recommended screen time of less than 2 hours a day outside of work.

One of the main problems with too much screen time is that it causes poor sleep, which leads to many health issues, including depression, obesity, heart issues, and a weakened immune system, among others.

Detoxing before bed is one of the best ways to neutralise the effects of too much screen time and get enough sleep.

The following are some digital detox tips to try before bed. 

Avoid using your screen 90 minutes before bedtime

Experts suggest staying away from your screen for at least 90 minutes before bed. Studies have shown that your computer, TV, and smartphone screens can interfere with your screen by suppressing melatonin production.

Melatonin is a natural hormone released by the body in the evening to help you feel tired and prepare for sleep.

The blue light released by these screens is the main factor responsible for a drop in melatonin release in the evening, causing you to stay up longer than you should and affecting your sleep-wake cycle.

Even if you wear blue light filter glasses or your device has a filter, being glued to your screens can cause you to stay up longer than you intend.

You’ll be surprised how quickly time flies when you’re watching videos on Youtube, for example, and before you know it, you only have a few hours left to sleep before morning.

That’s why keeping all screens off 90 minutes before bedtime is best. 

Adopt an analog bedtime routine

Replace all your digital pre-bedtime routines with analog alternatives.

For example, instead of browsing social media pages or watching videos to relax, consider listening to music, practicing yoga or writing a journal. These activities will keep you away from your screens, calm you down, and relax you enough for bedtime.

Also, if you love reading books on your tablet or Amazon Kindle device, look for the physical versions of those books instead.

If reading physical or paper books is not your thing, consider listening to audio versions where available. You can also support your bedtime routines with other calming activities to prepare your body for sleep.

For example, you can sip on a cup of decaf green tea or any sleep drink while writing your journal or listening to the audio version of your most-loved book.

Set a bedtime curfew

Set a time after which no one should call you unless it’s an emergency.

For example, if you want to go to bed at 9, let your friends and family know you cannot accept video calls or chat online after that time.

This way, you can put your phone away entirely.

While phone calls are not necessarily screen time, they can tempt you to use your device when you need to be sleeping.

One way to enforce your bedtime curfew is to put your phone on “airplane or do not disturb mode.”

But a good digital detox tip is – if you need to use the phone, change your screen setting to night mode.

Also, don’t forget to turn off your notifications if your phone isn’t in “airplane mode” to reduce distractions. 

More Reading

Editing by AskAwayHealth Team


All AskAwayHealth articles are written by practising  Medical Practitioners to help promote quality healthcare. 

The advice in our material is not meant to replace a qualified healthcare practitioner’s management of your specific condition.
Please get in touch with a health practitioner
 to discuss your condition, or reach us directly here. 

Our post contains affiliate links at no cost to you. You are in no way obligated to use these links. Thank you for being so supportive!

Image Credits: Canva

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