How to Unplug Before Bed

Unplugging before bed is one of the best ways to support deeper and more restful sleep. Exposure to blue light from screens (phones, tablets, computers, TVs) can interfere with melatonin production and disrupt your body’s sleep-wake cycle. Ideally, you should power down electronics at least 30–60 minutes before bedtime. 

Ok, so everyone knows you need to unplug before sleeping, but how? Here are some alternative activities to help you unwind without screens:

Calming Alternatives to Screen Time Before Bed

1. Read a physical book or magazine
   Choose something light or calming—avoid suspenseful plots or anything work-related. Poetry, essays, or nature writing can be especially soothing.
2. Take a warm bath or shower
   This not only relaxes your muscles but also helps signal your body that it’s time to cool down and rest.
3. Practice gentle stretches or yoga
   A short, mindful movement routine can release tension from the day and help your body transition toward sleep.
4. Journal or reflect
   Write down your thoughts, make a gratitude list, or simply reflect on your day to clear your mind and ease into sleep more peacefully.
5. Meditate or try breathwork
   Guided meditation (audio, not video), deep breathing, or body scan exercises can help slow your heart rate and calm your nervous system.
6. Listen to calming music or nature sounds
   Opt for instrumental tracks, ambient soundscapes, or soft background noise to ease the mind.

To support better sleep, consider putting your devices on airplane mode to avoid late-night notifications, setting a timer as a reminder to about unplugging before bed, or even designating your bedroom as a screen-free zone. These simple boundaries can help protect your wind-down time and reinforce a sense of calm at the end of the day.

Incorporating even a few of these habits can make a noticeable difference in how easily you fall asleep—and how refreshed you feel in the morning. By supporting your body’s natural rhythms and replacing screen time with soothing alternatives, you’re giving yourself the best chance at restful, restorative sleep!