How To Decrease Your Screen Time At Night

In today’s digital age, it’s no secret that our lives are increasingly intertwined with screens. From smartphones and tablets to laptops and televisions, electronic devices have become an integral part of our daily routines. While they bring numerous benefits and convenience, excessive screen time, especially at night, can disrupt our sleep patterns and impact our overall well-being. However, finding the balance between technology and tranquility is possible. In this article, we will explore practical strategies and mindful approaches to help you decrease your screen time at night, paving the way for a more restful and rejuvenating evening routine. By making a conscious effort to unplug and unwind, you can foster a healthier relationship with technology while nurturing a deeper sense of relaxation and self-care. So keep reading for how to decrease your screen time at night.

But before we jump into that let’s talk a bit more about the benefits of decreasing your screen time at night!

Benefits of lowering your night time screen time:

  • Improved sleep quality: Decreasing screen time at night allows your brain to wind down and promotes better sleep. The blue light emitted by screens can disrupt the production of melatonin, the sleep hormone, leading to difficulties falling asleep and reduced sleep quality.
  • Enhanced relaxation: Engaging in activities that do not involve screens before bed, such as reading a book or practicing relaxation techniques, can help calm your mind and promote a sense of relaxation. This can lead to a more peaceful and restorative evening routine.
  • Increased productivity: By reducing screen time at night, you can allocate more time to activities that enhance productivity. This can include planning for the next day, engaging in self-reflection, or pursuing hobbies that stimulate creativity and personal growth.
  • Improved mental health: Excessive screen time, particularly before bed, can contribute to increased stress and anxiety levels. Decreasing screen time allows for a break from constant information overload and social media pressures, fostering a healthier mental state.
  • Strengthened relationships: Limiting screen time in the evening creates opportunities for more meaningful connections with loved ones. Engaging in conversations, playing games, or simply spending quality time together without distractions can enhance relationships and foster deeper connections.
  • Enhanced focus and attention: Constant exposure to screens can lead to digital fatigue and difficulty concentrating. By decreasing screen time at night, you give your brain a chance to rest and rejuvenate, leading to improved focus and attention span during the day.
  • Increased self-awareness: Disconnecting from screens in the evening provides an opportunity for self-reflection and introspection. It allows you to tune in to your own thoughts, emotions, and needs, promoting self-awareness and personal growth.
  • Healthier bedtime routine: Decreasing screen time at night helps establish a healthier bedtime routine. Engaging in activities that promote relaxation and winding down, such as reading or practicing mindfulness, can signal to your body that it’s time to prepare for sleep.
  • Better overall well-being: Reducing screen time at night contributes to a more balanced and mindful lifestyle. It encourages you to engage in activities that prioritize self-care, relaxation, and personal growth, leading to improved overall well-being and a greater sense of fulfillment.

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How To Decrease Your Screen Time At Night

Tips for lowering your night time screen time:

  1. Establish a screen curfew: Set a specific time in the evening when you will stop using electronic devices. This curfew time should be at least one hour before your intended bedtime to allow your mind and body to wind down.
  2. Create a bedtime routine: Develop a relaxing routine before bed that doesn’t involve screens. Engage in activities such as reading a book, listening to calming music, practicing meditation or deep breathing exercises, or taking a warm bath. This will help signal to your body that it’s time to relax and prepare for sleep.
  3. Use screen time tracking apps: There are various apps available that can help you monitor and manage your screen time. These apps can provide insights into your usage patterns, set time limits for specific apps or overall screen time, and send reminders to take breaks or reduce usage.
  4. Remove screens from the bedroom: Keep electronic devices, such as smartphones, tablets, and laptops, out of your bedroom. Reserve your bedroom as a space solely for sleep and relaxation. Charging your devices outside the bedroom can help reduce the temptation to use them before bed and immediately upon waking up.
  5. Use alternative activities: Find alternative activities that you enjoy and can engage in before bed. This can include reading physical books, doing puzzles, journaling, practicing a hobby, or having meaningful conversations with loved ones. Discover activities that help you unwind and disconnect from screens.
  6. Adjust display settings: Reduce the stimulating effects of screens by adjusting the display settings. Use “Night Mode” or “Night Shift” features available on most devices, which reduce the amount of blue light emitted. Blue light can interfere with the production of melatonin, the sleep hormone, so reducing exposure to it can promote better sleep.
  7. Implement a digital detox day: Dedicate at least one day per week to a complete break from screens. Use this day to engage in outdoor activities, spend time with friends and family, explore hobbies, or simply relax without digital distractions.
  8. Set boundaries and communicate: Communicate your intentions to reduce screen time with those around you, such as family members or roommates. Encourage them to join you in adopting healthier screen habits, and support each other in finding alternative activities to enjoy together.

Remember, reducing screen time at night is a gradual process. Start by implementing small changes and gradually increase your non-screen activities. Be patient with yourself and focus on the benefits of disconnecting from screens in the evenings, such as improved sleep quality and increased relaxation.


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