How do I build a screen-free bedtime routine?

A consistent bedtime routine signals to your brain that it's time to transition from wakefulness to sleep, triggering the parasympathetic nervous system responsible for rest and recovery. Screens disrupt this process through both blue light exposure and mental stimulation.

Design a 30-60 minute wind-down routine that excludes all screens. This might include dimming lights, light stretching or yoga, reading a physical book, journaling, or preparing for the next day.

The consistency is crucial—performing the same activities in the same order each night strengthens the neurological association between these behaviors and sleep. Charge your phone outside the bedroom to remove nighttime temptation and prevent it from being the first thing you reach for in the morning.