A Bedtime Tech Detox Guide |

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Technology has woven itself into every part of our lives — from how we wake up to how we fall asleep. But screens before bed aren’t just a bad habit. They’re a biological signal telling your brain to stay awake.

A bedtime tech detox will create small, intentional boundaries that give your mind space to rest and your body permission to recharge.

Here’s how to do it — in a way that’s realistic, sustainable, and actually soothing.

1. Understand Why Tech Affects Your Sleep

Blue light from phones, tablets, and TVs suppresses melatonin — the hormone that tells your body it’s time to sleep. At the same time, scrolling or streaming floods your brain with stimulation, making it harder to wind down.

Even if you feel tired, your nervous system doesn’t believe it.

You can’t rest deeply when your mind is still in “input” mode. Notifications, emails, and social media cues keep your brain alert — delaying your natural sleep cycle and lowering sleep quality.

2. Set a Digital Sunset

Your body thrives on rhythm. Just like morning routines help you wake up, evening rituals help your system slow down.

Try setting a “digital sunset” — a cutoff time when screens go off for the night.

Start with 30 minutes before bed, then build to 60. During that time, trade screen time for calm time: reading, stretching, skincare, or journaling.

Personally, I keep my phone out of reach and let my sunrise alarm clock handle both my wind-down and wake-up. It glows like soft candlelight at night and mimics sunrise in the morning without notifications or harsh alarms.

3. Create a Tech-Free Zone in Your Bedroom

Your bedroom should signal rest. If possible, keep your sleep space screen-free:

Charge your phone in another room
Keep nightstands clear and minimal
Swap overhead lighting for a small lamp or diffuser glow

I use a lavender essential oil diffuser at night — partly for the scent, partly for the ritual.

4. Replace Screen Time With Wind-Down Rituals

Detoxing from screens doesn’t mean sitting in silence. It means replacing stimulation with softness.

Here are a few swaps I love:

Instead of scrolling: I read a few pages from books like The Things You Can See Only When You Slow Down. It’s thoughtful and calming — perfect for unwinding.
Instead of streaming: I write a few gratitude notes or plan tomorrow’s priorities.
Instead of texting: I talk to my husband, reflect, or just sit in quiet.
Instead of checking the news: I stretch, breathe, or enjoy my cup of tea in low light.

These rituals create a slow descent into rest and actually help your mind settle.

5. Add Gentle Sensory Cues for Calm

Your body loves cues — light, sound, scent, touch. They tell your nervous system what’s happening next.

I start dimming lights about an hour before bed, pull up my coziest blanket (I adore my weighted knit one), and let the weight press softly across my body. It’s grounding, calming, and helps me feel safe.

You can also layer in:

Warm lighting or candles
Calming music or ambient sounds
Herbal tea or magnesium
A few deep breaths with essential oils

6. Give Your Mind Something Gentle to Focus On

Part of why we reach for our phones is because our minds are restless.
When you stop scrolling, thoughts come up — things you’ve been avoiding all day.

Instead of trying to silence your brain, give it something soft to land on:

Journal three reflections from your day
Listen to a slow, guided meditation
Write down tomorrow’s priorities
Read something nourishing before bed

Over time, these small shifts help your mind re-associate “bedtime” with peace, not input.

7. Embrace the Boredom

At first, screen-free evenings can feel… empty. But that stillness that feels boring eventually becomes the peace your nervous system was craving.

Try letting the quiet be there. Let your body adjust to calm again.

The more you practice being without constant input, the more you realize how much you missed your own company.

The Takeaway

A few minutes of calm before bed. A cozy ritual that doesn’t involve screens. A little light, a weighted blanket, a book that makes you feel grounded…

That’s enough to change how you sleep — and how you feel when you wake up.

Rest isn’t just the absence of doing. It’s the presence of being.

And sometimes, it starts with the simplest choice of all: putting your phone down.

FAQ: Bedtime Tech Detox Guide

1. What is a bedtime tech detox?
It’s the practice of setting boundaries with technology before bed so your brain and body can wind down naturally.

2. How long before bed should I stop using screens?
Ideally 30–60 minutes — just enough time to help your brain reestablish calm before sleep.

3. What can I do instead of being on my phone before bed?
Try reading something soothing like The Things You Can See Only When You Slow Down, journaling, stretching, or resting under a weighted blanket.

4. How can I wake up without checking my phone right away?
A sunrise alarm clock is a game changer — it wakes you with soft light and sound instead of notifications.

5. Why do I feel anxious without my phone at night?
Because your brain’s used to stimulation. That anxiety fades with time, replaced by a deep calm that no amount of scrolling can match.

6. What are the biggest benefits of a bedtime tech detox?
You’ll fall asleep faster, sleep deeper, and wake more clear-minded — all while feeling less overstimulated overall.