An Evening Digital Detox for Better Sleep

Screens keep the brain alert. If you scroll right up until bedtime, your body stays wired. A short digital detox does not require strict rules—just clear boundaries.

The 30-Minute Rule

Stop scrolling 30 minutes before bed. Use that time for low-stimulation activities.

A Simple Replacement Routine

• Put the phone to charge outside the bedroom
• Prepare clothes or to-do list for tomorrow
• Read or stretch for 10–15 minutes

Why It Works

Less light and less stimulation helps melatonin rise and lowers mental noise.

7-Day Plan

Days 1–2: Put phone away 10 minutes before bed
Days 3–4: Increase to 20 minutes
Days 5–7: Reach 30 minutes

Quick Tip

Use “Do Not Disturb” or Focus mode to remove late-night notifications.

Common Mistakes

• Swapping social media for work email
• Waiting until you feel sleepy to start
• Keeping the phone within reach

Why It Works

Lower stimulation helps your brain shift into sleep mode and reduces late-night rumination.

7-Day Plan

Days 1–2: Put the phone away 10 minutes early
Days 3–4: Increase to 20 minutes
Days 5–7: Reach 30 minutes