Set a specific time each night, ideally one hour before you want to sleep, to turn off all digital devices—this includes phones, tablets, computers, and TVs. Instead of scrolling through social media or binge-watching shows, engage in calming activities such as reading a physical book, journaling, or practicing gentle yoga.
This hour allows your mind to relax and prepare for sleep without the blue light emitted by screens, which can interfere with your body’s natural sleep cycle. Consider keeping a book or a journal by your bedside to make this transition easier.
Notes: You can vary this example by reducing the screen-free time to 30 minutes if one hour feels too daunting at first. Gradually increase the time as you get used to the routine.
A great way to signal your brain that it’s time to wind down is by establishing a digital sunset ritual. This involves setting a specific time each evening to turn off all your digital devices.
Choose a time that works for your schedule—maybe it’s 8 p.m. or 9 p.m. Decide on an evening routine that you can enjoy without screens. This could include activities like cooking a warm meal, sipping herbal tea, or taking a relaxing bath.
You might also consider incorporating mindfulness practices such as meditation or deep-breathing exercises. The goal is to create a peaceful environment that encourages relaxation and prepares your body for sleep.
Notes: To enhance this ritual, you can dim the lights in your home to mimic a sunset. This supports your body’s natural circadian rhythms and helps signal that it’s time to wind down.
If you’re looking for a way to shake up your routine and really commit to better sleep, consider a weekend digital detox challenge. Choose a weekend where you can fully unplug from all digital devices—this includes your phone, computer, and TV.
Before the weekend begins, inform friends and family about your plans, so they know you won’t be available. Prepare activities that you can enjoy without screens, such as hiking, crafting, or visiting a local museum. Focus on engaging with the world around you and reconnecting with yourself and others in a meaningful way.
At the end of the weekend, reflect on how you felt without the constant pull of digital devices. Many people find they sleep better and feel more energized after a full weekend of disconnecting.
Notes: You can also modify this challenge to just one day or even a half-day if a full weekend feels overwhelming. The key is to find a balance that works for you!