Switching Off Technology Before Sleep
by Scott
Switching off from technology before sleep has become one of the quiet challenges of modern life. Our devices are designed to keep us alert, connected, and engaged, often right up until the moment we close our eyes. Notifications buzz, screens glow, and news cycles never stop. Yet sleep is one of the most important foundations of physical health, mental clarity, and emotional balance. Learning how to step away from technology in the hours before rest can make a profound difference to how we feel the next day.
One of the most common issues is blue light exposure. Screens emit light that closely mimics daylight, which can interfere with the body’s natural production of melatonin, the hormone that signals it is time to sleep. Blue light filters and night shift modes are a simple first step. These features reduce the harshness of screen light by shifting colors toward warmer tones. While they do not fully eliminate stimulation, they can lessen the impact when device use is unavoidable.
Notifications are another major disruptor. Even if a phone is not actively being used, the anticipation of a message or alert can keep the brain in a heightened state. Disabling notifications during sleep hours, using do not disturb modes, or setting a strict cutoff time for alerts helps create a mental boundary between the day and the night. Placing the phone face down or across the room can further reduce the temptation to check it.
Creating a calming routine leading up to sleep can help signal the brain that it is time to slow down. Listening to gentle music, ambient soundscapes, or natural noises such as rain or distant thunderstorms can encourage relaxation. Using comfortable headphones at low volume allows these sounds to become a background presence rather than a focus. For some people, silence works best, while others find consistent calming sounds help quiet racing thoughts.
Reading a physical book is another effective way to wind down. Unlike screens, books do not emit light or constantly refresh content. They allow the mind to settle into a steady rhythm. Choosing something light and familiar rather than emotionally intense can make the transition to sleep easier. Even a short reading session can help break the habit of scrolling.
The bedroom environment itself plays a critical role. Making the room darker by turning off unnecessary lights, closing doors, and using blackout curtains can significantly improve sleep quality. For night shift workers, blackout curtains are especially important, helping simulate nighttime during daylight hours. A darker space encourages deeper rest and reduces external distractions.
Televisions in bedrooms often undermine sleep without us realizing it. Even if the volume is low, flickering light and changing scenes keep the brain partially alert. Switching off the TV entirely before bed, rather than using it as background noise, can make falling asleep faster and more natural. If sound is needed, audio-only options are often less stimulating.
Avoiding emotionally charged content before bed is another key factor. Doomscrolling through troubling news, social media conflicts, or stressful messages can elevate anxiety and make it difficult to relax. Setting a rule to stop consuming news or intense content an hour or more before sleep can protect mental wellbeing. The world will still be there in the morning.
Temperature also influences sleep readiness. On warm nights, using air conditioning or a fan can make a noticeable difference. A slightly cooler room helps the body lower its core temperature, which is part of the natural sleep process. Comfort matters, and small adjustments can prevent restlessness.
Physical closeness can be deeply calming. Cuddling with a partner or a pet provides comfort, reassurance, and a sense of safety that technology cannot replicate. These moments slow breathing, reduce stress hormones, and help the body relax naturally. Even brief moments of physical connection can improve sleep onset.
Avoiding stimulating activities such as gaming before bed is equally important. Games are designed to excite, challenge, and reward, often triggering adrenaline and mental alertness. Switching to calmer activities in the evening allows the nervous system to settle instead of ramp up.
Over time, consistent habits make switching off easier. The goal is not to eliminate technology entirely, but to place it in its proper role. Sleep is not a passive state; it is an active process that requires preparation. By creating boundaries, adjusting environments, and choosing calming alternatives, it becomes possible to reconnect with rest in a world that never stops glowing.
Switching off before sleep is ultimately an act of self care. It is a decision to prioritize health over constant connection. In doing so, we give ourselves permission to rest, recover, and wake up more grounded, focused, and ready for the day ahead.