Electronics-Free Evening

Electronics emit blue light, which suppresses the production of melatonin, a hormone that signals to your body that it's time to sleep. Additionally, engaging with digital content can be mentally stimulating, making it harder to wind down. Social media and work emails can trigger stress responses or keep your mind active. The content you consume can also affect your emotions and thoughts, potentially leading to anxiety or rumination that interferes with sleep. Creating an electronics-free buffer before bed helps your body and mind transition more naturally to a sleep state.

Replace screen time with relaxing activities that help you wind down. Reading a physical book is an excellent alternative that doesn't emit blue light. Gentle stretching or yoga can help release physical tension. Journaling can help process thoughts and emotions from the day. Listening to calming music or podcasts (without screens) can be relaxing. Spending time in conversation with family or roommates can be meaningful and help you disconnect from work. Consider creating a simple evening routine that signals to your body that it's time to rest.

Start gradually by reducing screen time by 15-30 minutes each week until you reach your goal of 2 hours. Set an alarm to remind you when it's time to put away devices. Charge your phone in another room to reduce temptation. Use blue light filters on your devices during the day to minimize the impact of any necessary evening screen use. Communicate your new habit to family and friends so they understand why you might not respond to messages in the evening. Be patient with yourself as you adjust to this new routine.

Consider using a traditional alarm clock instead of your phone to avoid the temptation to check notifications. If you prefer to keep using your phone as an alarm, place it face-down and across the room from your bed. Enable "Do Not Disturb" mode to prevent notifications from waking you. Some people use smart home devices like Amazon Echo or Google Home as alarm clocks, which don't have screens and can be controlled by voice. The key is to minimize the likelihood of checking your phone once you've put it away for the evening.