Read Time: 4 minutes
Between your computer, phone, and tablet—not to mention the TV—you've probably been looking at screens for most of the day. But it's time to put that all down!
If you want to be well-rested and get better sleep, it's time for a device detox before bedtime. Here are some tips for getting off your devices and laying your head to rest at night. But first, check out these signs you may be too reliant on tech.
Signs of Tech Addiction
Woah, okay, “tech addiction” sounds intense, but there are signs you’ve created a habit of zoning out and looking at screens without thinking about it. Consider these points below:
- You check your phone in the middle of the night. If you've ever woken up to see a blue light from your phone shining through your eyelids, that's not a good sign—especially if your last text was sent at midnight.
- When you’re bored or stressed, you automatically reach for your phone.
- You spend more time on social media than with people in real life.
- Your sleep schedule has been disrupted by technology use late at night or early in the morning, aka you find it harder to wind down and feel less than restored in the morning after a day of tech.
- You're anxious and irritable when away from your devices. This is especially true if "being away" means going somewhere without a phone—like a vacation or a camping trip.
Time to Tune Out?
No judgment here! If you’re ready to try turning off screens and creating a better bedtime routine, we’ve got some great tips for you.
Setting Time Limits
When setting a limit for screen use before bed, start with the minimum and work your way up from there.
The National Sleep Foundation recommends no more than two hours of screen time per night for children ages 6-13, and one hour per night for teens 14-17. For adults 18+, they recommend limiting yourself to less than two hours of screen time daily.
For many people, keeping track of their screen time can be easier said than done—especially if they use multiple devices throughout the day.
Luckily, there are many free apps out there that can help you monitor your phone usage while still allowing tracking options like timers and alerts, so you know when enough is enough.
Some even kick you off the apps you specify in settings after the timer is up. The goal here is to disrupt the habit and make yourself aware of how much time has passed.
Hide Your Phone
A great way to prioritize sleep in the bedroom is by leaving your phone in another room—just make sure your alarm is loud, or you have a traditional alarm clock to wake you up!
Designating certain rooms for specific purposes (i.e.: office for work, living room for TV, bedroom for rest and sleep) can help your body associate these spaces with the goal activity. Leaving your phone outside the bedroom will help you stay focused on getting quality R + R.
Natural Sleep Supplements
If you’re looking for an easy way to further support restful sleep and a balanced circadian rhythm, sleep support supplements are a great idea.
This is especially true if you don’t want to take heavy-duty sleep medications or OTC drugs. For example, try our melatonin and L-theanine supplements.
Melatonin is naturally released by the body and helps regulate normal sleep cycles and aids in falling asleep faster. It’s naturally found in our bodies, but excessive screen time can interfere with your melatonin levels, so a supplement is a good idea.
L-Theanine pairs well with melatonin because it supports overall lower stress levels— like that stress that’s been making you jittery and overthink your day.
Add Something Relaxing You Enjoy to Your Nighttime Routine
Create a relaxing bedtime routine, sure, but also create a routine you look forward to! Going to bed at the same time each night will help you get into a regular sleep pattern, as will adding a fun, relaxing activity you look forward to before bed.
This activity could be anything from a bath, to reading a book or listening to a white noise machine while journaling until drowsiness sets in.
This enjoyable activity or ritual should be something that doesn’t involve looking at technology. This could disrupt your circadian rhythm by making you stay up late into the night while simultaneously causing stress over being awake too early in the morning without good rest.
Meditation to Calm and Restore
Meditation is a great way to calm your mind, reduce stress, and improve your mental health. It can also help you get better sleep (and could be your enjoyable nighttime ritual from above!)
Setting aside time every day to meditate will make a big difference in how well you sleep Meditating helps you relax, and deep breathing specifically calms your parasympathetic nervous system (aka what’s making your body wig out at night).
If you're feeling stressed out or anxious about something, taking some time for yourself before bed can be very helpful because it will allow your mind to calm down so that when it's time for sleep. This way, all the negative thoughts that were triggering your nervous system and have been swirling around in there won't prevent restful slumber,
We hope these tips have inspired you to add something relaxing to your bedtime routine and ditch the screens until tomorrow.
In the meantime, if you’re looking for further support, try adding a supplement to your daily (and nightly) routine.
Our sleep support supplements are non-GMO, vegan, sugar-free, and free from the nine most common allergens. And with our subscription service, it’s even easier to take care of your health. Use code EZ30 at checkout to save 30% off your first subscription.