"You may have heard the intriguing term âsleep hygieneâ buzzing around lately. If youâre not familiar, itâs the concept that certain habits and environmental factors can improve the quality of your sleep. Things like when you eat dinner, keeping a consistent bedtime, and having sufficient winding down period are a few key components. But possibly the biggest element of all? Limiting screen time.
When weâre deep in a habit, it can be hard to alter our routine. But if youâve realized that screen time has had a negative impact on your sleep quality, now may be the time to address it. To begin, you may need some ideas on what to do before bed instead of scrolling. Thatâs where I come in. Below, youâll find 10 relaxing bedtime habits worth considering. On top of that, learn why itâs important to avoid using your phone before bed, and tips for improved sleep hygiene.
Why Avoiding Phone Use Before Bed Is Important
There are several reasons why avoiding phone usage before bed is an ideal habit we should all aim to abide by. Perhaps mostly notably, science tells us that excessive screen use can have a negative impact on our circadian rhythm. In other words, it causes harm to the bodyâs natural sleep-wake rhythm. The rhythm is in charge of sending signals throughout the body that tell us when to wake up or wind down. When that rhythm is working like a well-oiled machine, our bodies inherently know to sleep at night and be alert during the day. When out of rhythm, we may experience insomnia and a decrease in both sleep duration and quality.
Using a smart phone before bed also exposes us to blue light. This light suppresses melatonin production, or the hormone that regulates sleep. On top of that, the overstimulation that comes with scrolling can make it difficult to relax. And we all know that when weâre not relaxed, itâs nearly impossible to fall asleep.
How long should I avoid screens before bed?
With all of this in mind, it becomes apparent that screen-time before bed should be limited. But what is the limit, exactly? Itâs generally recommended by experts that 30 minutes to an hour before bed should remain screen-less. This is because the body begins to produce melatonin about two hours before you typically go to bed each night. To aid in that production, screensâespecially phone screensâshould be avoided.
How to break the habit of scrolling at night
As with forming or breaking any habit, it takes time. If youâre an avid nighttime doom-scroller, donât expect to quit cold turkey. It doesnât hurt to give yourself grace and set realistic exceptions. For example, maybe start with 10 minutes and work your way up to the recommended 30 minutes to one hour.
On top of starting slow, it may help to implement other habits in place of scrolling. If youâre not sure where to start, try out one of the following screen-free bedtime activities. Donât be discouraged if the first thing you try isnât for you. Give another one of these relaxing bedtime habits a go until you find the one that you notice is improving sleep quality for you.
What To Do Before Bed Instead of Scrolling
Read
Thereâs perhaps no better way to truly unwind before bed than reading. If youâre not yet a reader, trying out different genres may be the best way to see what you like. Keep in mind, though, that low stakes, easy reads are likely to be more calming to the mind than a gripping thriller that may make you want to stay up all night. If you havenât already, get a library card from your local library so you can try out several different books and genres free of charge.
Journal
Nothing quiets the mind quite like journaling. I always like to say journaling gives me an opportunity to get all of the thoughts out of my head and onto paper. For me, it almost gives me permission to stop thinking about everything on my to-do list, all of my concerns, and the things I want to remember. There are tons of ways to look at journaling. Perhaps the âbrain dumpâ route where you write whatever comes to mind is the best. Or maybe you want to be more intentional and start a gratitude journal where you write down the positives in your day. Whatever it looks like for you, itâs a sure-fire way of quieting the mind.
Meditate or Practice Deep Breathing
Not only is meditation highly relaxing, but it is said to have a number of health benefits as well. Not the least of which include lower stress levels, heart rate, and blood pressure. On top of that, it can help increase patience and creativity, and promote restful sleep. The benefits are pretty much incomparable, so why not give meditation a try?
A few common ways to practice meditation include:
- Guided meditation: As you follow along with a verbal meditation series, youâll form mental images of places and things to promote relaxation. Youâll be encouraged to tap into your senses as well, including sight, scent, feeling, and hearing. Guided meditations can easily be found on YouTube and music platforms like Spotify.
- Mantra meditation: With this type of meditation, youâll simply repeat to yourself a calming word, phrase, or thought to drown out unwanted thoughts.
- Mindfulness meditation: This type is all about tapping into your body. Focus on one thing, like the flow of your breath. As thoughts come and go, acknowledge them but let them pass by and refocus on your breath.
Stretch or Do Light Yoga
Similar to meditation, engaging in stretching or light yoga before bed can help improve blood flow and relieve muscle tension. These both aid in muscle recovery and sleep quality. Consider stretching your neck, quads, hamstrings, and calves. You can also easily find slow flow yoga sequences on YouTube created specifically to aid in sleep.
Listen to Calming Music, Audiobooks, or Podcasts
If you like to scroll on your phone before bed because it provides a brain break, perhaps listening to calming music, an audiobook, or a podcast would do the trick without straining the eyes on a screen. Your favorite music streaming apps should have options for all three. Search for a playlist full of peaceful music. Or, select a soothing audiobook intended to help listeners relax. There are also several podcasts out there dedicated to aiding in sleep. Many will include âbedtime stories,â music, or even soothing ASMR.
Make a Cup of Herbal Tea
While sipping something warm can make you feel cozy on its own, several types of herbal tea are great for promoting quality sleep. They tend to have qualities that combat insomnia, stress, and anxietyâthree major killers of successfully catching Zzzs. Some of the best sleep-aiding teas include chamomile, magnolia, peppermint, and lavender. I prefer to take my tea with milk and honey, but you may enjoy it solo or with other additions. Try some out until you find your favorite.
Practice a Relaxing Hobby
Slow-paced hobbiesâlike knitting, drawing, or doing puzzlesâare a great option for finding a productive way to unwind. Several can even be done in bed or cozied up on the couch. These screen-free activities are incredibly calming and give you an opportunity to take your mind off the stressors of the day.
Take a Warm Bath or Shower
Itâs no secret that a bath can be one of the most relaxing activities when done right. But donât worry if you donât have a tub. A warm shower can relax muscles just as much. In either case, youâll also be improving sleep quality by lowering your body temperature after you soak, a circadian sleep signal.
Write Out Tomorrowâs To-Do List
It can be nearly impossible to count sheep with an endless to-do list running through your head. Let all the thoughts out by physically writing out what needs to be accomplished in the coming days. You may be surprised how freeing it is knowing you donât have to worry about trying to remember something in the morning. Plus, as you go about the next day or week, youâll feel totally satisfied checking things off as you complete them.
Practice Guided Imagery
Similar to meditation, guided imagery can be thought of as going to your âhappy place.â In this practice, you mentally remove yourself from your current space into somewhere relaxing. Using your mind, you can find yourself on a warm sandy beach, or a cozied up in a snow-covered cabin. While the place may be different for everyone, the benefits of releasing emotional and physical stress, as well as promoting relaxation, ring true for pretty much everyone who practices.
Tips for Creating a Positive Bedtime Routine
Considering what to do before bed instead of scrolling is just one of the things we can do to aid our sleep hygiene. There are several other practices we can implement to improve sleep quality. Consider some of the following:
- Keep a consistent bedtime
- Avoid strenuous activity
- Avoid caffeine later in the day
- Set the mood by dimming lights, using aromatherapy, and ensuring you have clean, comfortable bedding
With a few simple swaps and a little trial and error, itâs possible to improve sleep quality. Take some time to craft your personalized bedtime routine while incorporating an alternative to scrolling and see how much of an impact it may have. Consistency is key but it wonât be long before you start seeing the positive effects of quality sleep hygiene.
Brett Nicole Hayden, Assistant Editor
As the Assistant Editor, Brett works with the editors of The Everymom on the content creation process by updating stories, sourcing images and graphics, and pitching and contributing her own articles. Her favorite topics to write about are culture, relationships, and living. Sheâs also The Everymomâs resident baby names and family movies expert!