Screen Time Before Bed And What To Do Instead

Kick The Smartphone Habit With These 11 Alternatives To Screen Time Before Bed

Most of us are so used to having our phones on us all day long that it seems natural to bring it to bed with us right? But that action comes with consequences.

Scrolling and staring at our little blue light-emitting screen before bed time decreases the synthesis of melatonin in our brains. Our amazing human bodies release this dreamy hormone in the evening to help us feel weary and ready for sleep. Bombarding your brain with information at the time when you are supposed to be winding down interferes with your melatonin. This causes you to feel alert at precisely the wrong time.

Long story short…it can interfere with your sleep cycle.

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How Long Before Bed Should You Turn Off Electronics?

If you’re looking to break up with your cell phone at bed time, it’s important to set a cut-off time for your electronics. Also very important is to stick to your own rule. Aim to shut down your phone at a minimum of 30 minutes before going to bed says the National Sleep Foundation. You’ll fall asleep more quickly and feel much better the following day.

Some people even choose to ditch screens 2 hours before bed. If you have little ones at home, perhaps you do the no electronics after supper rule which is pretty popular.

What Does Screen Time Before Bed Research Show?

What does the research say about screen time before bed?

Quite simply, most experts agree that using technology right before bed time negatively affects sleep.

 A 2016 study of 844 Flemish adults found that half owned a smartphone, and 60% of them took their phone to bed. They found that texting and/or phone calls after lights out significantly predicted longer sleep latency, worse sleep efficiency, more sleep disturbance, later rise times, and more daytime dysfunction and fatigue, especially for those younger than 41 years.

Journal of Clinic Sleep Medicine

The above study was conducted in 2016 so you can just imagine the increase in time spent on our devices since the start of the pandemic!

Screen Time During Winter Months

If you live somewhere where you get all four seasons, spending too much time on your phone is pretty easy to do in the winter, particularly when it’s freezing and blizzardy. Dark, cold days during the winter months make us sometimes not want to go outside at all. Those bitter cold days make me especially prone to hibernating, I get it!

Perhaps where you live, like us, you are still going in and out of lockdowns and restrictions. Social activities are pretty limited in our neck of the woods currently and depending on where in the world you are reading this from, yours may be too.

It is pretty easy for a lot of us to spend or waste too much of our precious time on our phones when we have extra time on our hands and feel bored. Don’t feel bad about it, it’s human nature!

Our phones are great for getting information almost instantly with a touch of our fingertips, staying connected (albeit virtually) with friends and family, exploring handy apps and gadgets galore. All our technology can be used for good but remember there is an evil side! Well, not “evil” evil but you know what I mean.

Negative Effects Of Too Much Screen Time For Adults

• They can all be extremely addictive~ especially true for social media posts, every time we get a reaction it’s like a hit of dopamine (the “feel good” hormone) for our brain.
• Decreases your productivity~ when you get sucked into your favorite app for hours at a time, you could be getting something productive down!
• Vision strain, too much screen time can cause dry, strained eyes, blurred vision, and headaches.
• Overload of information~ Endless articles, especially negative headlines and news can cause anxiety, stress, or depression for some.
• Discourages interpersonal connections~ Staring at your phone all the time can keep you from being mindful, present in the moment, and having real human connections with those you love.
• Interferes with sleep~ Screen time before bed can leave you tossing and turning fro a good hour before you doze off as well as reduce the quality of sleep.

So what can you do to kick this bed time screen habit to the curb?

How To Limit Screen Time At Bedtime

How Do I Break The Habit Of Scrolling Right Before I Go To Sleep?

Well, as it turns out, a bedtime routine for adults is just as important for overall health and well-being as it is for babies, toddlers, and children. After all, we are all human and for most of us, predictability in our daily routines is a natural way of reducing stress. Some may find it humdrum or boring but, studies have shown that having a bedtime and sleep routine has extraordinary benefits.

My mom always used to say that it takes just three weeks to make or break a habit. If that’s true (I believe my mom), then it shouldn’t take long to kick the screen time before bed habit.

Having a plan and making a conscious effort to stick with a new bedtime routine can do wonders for your sleep and in turn improve your mood, energy levels, and productivity during your waking hours.

And as ironic as it seems, your smartphone can actually help you break your addiction.

First, check out the data on your phone where it tells you how much screen time you are getting each day. Just knowing how much of your days get sucked into Twitter, Facebook, Instagram, or your addiction of choice can be pretty sobering.

I recently got a new phone and it came with a sleep mode thingamajig (Yes, I’m very technical I know), so I set it up and gave it a try. You set it for the number of hours of sleep you desire each night, days can be all the same or different. It chimes a gentle reminder an hour before your set bedtime, reminding you it’s time to shut er down.

Now here’s the fun part where you get to try something new and establish yourself a relaxing bed time routine…

NB.~There are some great alternatives to scrolling before slumber but a couple of them could involve your phone or tablet. ie. playing music, or audiobooks. If that seems a little too difficult a temptation to resist, perhaps don’t try those yet. Leave your phone in another room to charge overnight (preferably a room far away but not so far that you wouldn’t hear it ring in an emergency).

11 Things To Do Before Bed Instead of Scrolling Through Your Phone

• Take a warm bath or hot shower~ If you’re a bath person, consider adding some epsom salts or essential oil bath salts or a few straight drops of your favorite calming essential oils to help you relax.

• Perfect your evening skin care routine~ Use your beauty products of choice to cleanse and moisturize your face and don’t forget the skin serum. This frankincense and lavender blend is my all time favorite.
• Read a book, flip through a fashion or lifestyle magazine
• Do a crossword, wordsearch, or sudoku
• Write in a journal~ The end of the day is the perfect time to write in your journal for reflection, gratitude, self-love, or mindfulness
• Bedtime yoga or meditation can be a wonderful way to wind down your body and mind (no power yoga please)
• Diffuse your favorite relaxing essential oils like Lavender, Sandalwood, or Roman Chamomile

• Listen to an audiobook~ Yes, this involves a little technology but once you hit play, try not to look at your device except to shut off. Sort of like set it and forget it style. Many of us remember falling asleep to a grown up telling us a bed time story as kids back when life was more simple
• Try a white noise machine~ Soothing ocean sounds, thunderstorms, or wind chimes can all be very relaxing and lull you off to dreamland
• Listen to peaceful music ~think soft, calm, instrumental or zen genres
• Brew up a cup of herbal tea like Chamomile or Tulsi (no caffeine)
• Snuggle up with someone you love, partners, kids, or pets are all great candidates

While all the technology we are surrounded with now in our day-to-day life does have its merits, it’s so important to strike a balance. One of the best things anyone can do for their physical and mental health is get a good night’s sleep.

And one of the most beneficial things one can do to make that happen is to break the screen time before bed habit. I hope some of the above suggestions can help you on your way to more restful nights and sweet dreams!

Now, you’re at the end of the page so put your phone away for a while and get some rest! 😉

Until next time, K.

more articles for you to enjoy:

Audiobooks Vs. Reading: Which One Is Better?

Thinking of Trying Yoga? FAQ’s for Yoga Newbies

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Resources & Studies

Cleveland Clinic Dr. Harneet Walia

Journal of Clinic Sleep Medicine

The Sleep Foundation