It is easy to pick up your phone “just for a minute” at bedtime and look up an hour later. Screens are part of everyday life, and nobody needs to give them up completely. But a few small changes to how you use them in the evening can make it much easier to switch off and settle down for the night.
Quick answer: The most helpful screen habits for better sleep are simple: set a regular “screens down” time before bed, keep your phone out of reach of your pillow, switch on do-not-disturb and night settings automatically, swap scrolling for calmer activities, and charge devices outside the bedroom if you can. Small, consistent changes tend to work best.
Why screens can make it harder to wind down
Screens are not bad in themselves. The trouble is usually what they encourage. A phone is designed to keep you looking: one more video, one more message, one more headline. That can keep your mind busy right when you want it to be slowing down.
There are a few common ways evening screen time gets in the way of rest:
- Your mind stays switched on. Work emails, news and lively group chats can leave you feeling alert or unsettled.
- Time slips away. Endless feeds make it easy to stay up later than you planned.
- Bright light in a dark room. A glowing screen close to your face can feel jarring when you are trying to relax.
- Interruptions overnight. Buzzes and lights from notifications can disturb you after you have gone to sleep.
The good news is that each of these has a practical fix.
A simple evening wind-down timeline
Here is an example routine you can adapt. Shift the times to suit your own bedtime; the order matters more than the exact clock.
| Time before bed | What to do | Why it helps |
|---|---|---|
| 2 hours | Finish work, close the laptop, check tomorrow’s plan | Puts the day’s tasks to rest |
| 1.5 hours | Dim the main lights, switch to lamps | Signals that the evening is winding down |
| 1 hour | Last check of messages, then turn on do-not-disturb | Stops new things pulling you back in |
| 45 minutes | Put the phone on charge away from the bed | Removes the temptation to scroll |
| 30 minutes | Read a book, stretch, take a bath or listen to calm audio | Gives your mind something gentle to do |
| 10 minutes | Lights low, jot down any lingering thoughts | Clears your head before sleep |
| Bedtime | Lights out, phone out of reach | Fewer interruptions through the night |
You do not need to follow every step from day one. Pick one or two and build up.
How to set up your phone for better sleep
Your phone has several built-in settings that can do much of the work for you. The exact names vary between devices, but most phones offer something similar.
Schedule do-not-disturb or a sleep focus
Set a do-not-disturb or “sleep” mode to come on automatically at the same time each evening and switch off in the morning. You can usually allow calls from favourite contacts, so family can still reach you in an emergency.
Turn on night light or warmer colours
Most phones, tablets and laptops have a setting that warms the screen colours in the evening. Combine it with a lower brightness level. Many people find this more comfortable for late reading, though it works best alongside using the screen less.
Try greyscale or app limits
If certain apps keep pulling you in late at night, screen time tools can help. You can set daily limits on specific apps or schedule “downtime” when only a few essentials are available. Some people also find switching the screen to greyscale in the evening makes it far less tempting.
Tidy your notifications
Fewer notifications during the day usually means fewer at night too. If your phone feels noisy, the steps in our digital declutter weekend plan will help you switch off the ones you do not need.
Should you keep your phone out of the bedroom?
For many people, this is the single most effective change. If the phone is not within arm’s reach, you are far less likely to pick it up when you cannot sleep or when you first wake.
A few ways to make it work:
- Set up a charging spot elsewhere. A hallway shelf or kitchen worktop works well.
- Use a separate alarm clock. A basic bedside clock removes the main reason many people keep their phone nearby.
- Start small. If the bedroom feels like a big step, try charging it on the other side of the room first.
- Tell people. Let close friends and family know you will not see messages after a certain time.
If you use your phone for things like relaxing audio, set a sleep timer and put the phone face down, out of reach.
What to do instead of scrolling before bed
Scrolling often fills a gap. It helps to have something else ready to take its place.
- Read a paper book or magazine.
- Do some light stretching or gentle breathing exercises.
- Listen to calm music or an audiobook on a timer.
- Write a short to-do list for tomorrow so it is not swirling round your head.
- Have a warm, caffeine-free drink.
- Tidy one small area, such as laying out clothes for the morning.
A calm, comfortable bedroom helps too. Keep it dark, quiet and not too warm, and try to save the bed for sleep rather than work. If your work desk shares the room, our guide to a small space home office setup has ideas for packing work away in the evening.
Screen habits for the rest of the day
Better nights often start earlier in the day.
- Get some daylight. Time outdoors, especially in the morning, is a pleasant way to start the day.
- Keep a regular rhythm. Going to bed and getting up at similar times, even at weekends, helps many people feel more settled.
- Avoid work email late in the evening. If you can, set a cut-off time and stick to it.
- Watch out for “revenge” scrolling. If late nights are the only time that feels like yours, try to carve out some free time earlier in the evening instead.
A simple weekly reset routine is also a good moment to look back at how you have been sleeping and what you might tweak next week.
When to get help with sleep
Everyone has the odd bad night. But if you regularly find it hard to fall asleep, wake up often, or feel tired most days even after making changes, it is worth talking to your GP. Poor sleep can have lots of different causes, and a doctor can help you get to the bottom of it.
The NHS website has general information about sleep and tiredness, and Every Mind Matters offers free, practical tips on sleeping better and managing stress.
You will find more lifestyle articles on everyday wellbeing and healthy tech habits across the site.
The short version
- Choose a regular “screens down” time, even if it is only 15 minutes to start.
- Schedule do-not-disturb and warmer, dimmer screen settings for the evening.
- Charge your phone outside the bedroom, or at least out of reach, and use a simple alarm clock.
- Swap scrolling for calm activities like reading, stretching or audio on a timer.
- Keep your bedroom dark, quiet and free of work clutter.
- Get daylight during the day and keep a fairly regular sleep pattern.
- See your GP if sleep problems carry on despite good habits.
For more friendly, practical advice on living well with technology, keep reading ConnectionCafe.com.
