Technology has become part of our everyday routines, from checking messages before bed to watching videos or scrolling through social media. While digital devices can help us relax and stay connected, excessive screen use in the evening may make it harder to switch off mentally and prepare for sleep.

Developing mindful technology habits can help create a calmer bedtime routine and support better sleep.

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Create a Screen-Free Wind-Down Period

Try putting phones, tablets and laptops aside 30–60 minutes before bedtime. Use this time for relaxing activities such as reading a book, gentle stretching, journaling or listening to calming music.

Turn Off Unnecessary Notifications

Notifications can interrupt your evening and encourage you to keep checking your phone. Switch off non-essential alerts or use your phone’s Do Not Disturb or sleep mode to create a quieter digital environment.

Keep Your Phone Away From Your Bed

If possible, charge your phone away from your bedside. This reduces the temptation to scroll and can prevent the habit of checking messages or social media during the night.

Be Selective About Evening Content

What you consume online can affect your state of mind. Avoid stressful news, heated discussions and stimulating content immediately before bed. Choose content that helps you feel calm rather than alert or anxious.

Use Technology Intentionally

Technology does not have to disappear from your bedtime routine. Meditation apps, sleep sounds, gentle podcasts and relaxation exercises can be useful when used intentionally. The key is to make technology support your wellbeing rather than allowing it to control your attention.

Make Your Bedroom a Restful Space

Where possible, keep work, entertainment and excessive screen activity outside the bedroom. Creating a clear connection between your bedroom and rest can make it easier to transition into sleep.

Remember: better digital wellbeing is not necessarily about eliminating technology. It is about using it consciously. By creating healthier boundaries with our devices, we can give our minds the quiet time they need to relax and prepare for a good night’s sleep.