{"id":6953,"date":"2025-01-10T19:28:40","date_gmt":"2025-01-10T19:28:40","guid":{"rendered":"https:\/\/bettersleep.org\/?p=6953"},"modified":"2025-02-19T19:41:34","modified_gmt":"2025-02-19T19:41:34","slug":"digital-detox-before-bed","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/digital-detox-before-bed\/","title":{"rendered":"Digital Detox Before Bed"},"content":{"rendered":"<h1><span style=\"font-weight: 400;\">Digital Detox Before Bed: A 6-Day Plan to Break Phone Addiction for Better Sleep<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">The digital age has brought forth a significant predicament: To be tethered to our smartphones 24\/7 or not to be. That is the question.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The proverbial cat is out of the bag. Many of us are addicted to our smartphones\u2014both day and night. We use our phones for work and school, to get directions to where we need to go, to remind us to complete daily tasks, and for entertainment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there\u2019s no doubt that our phones may help with productivity during the day, there\u2019s no need to be within arm&#8217;s reach of our phones at night. Phones can be highly detrimental to both our sleep quality and quantity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you get back on track with your sleep and better manage your screentime, we\u2019ve developed a 6-day plan to detox from your phone at night. Before we start, let\u2019s learn more about our bodies&#8217; sleep needs and common sleep habits.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Why Is Sleep Important?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Our bodies need time for rest and restoration, and the best time for this is during sleep. Physically and emotionally, <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/the-colors-of-contemporary-psychiatry\/202406\/digital-detox-set-boundaries-with-your-screens\"><span style=\"font-weight: 400;\">sleep is necessary<\/span><\/a><span style=\"font-weight: 400;\"> to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regulate metabolism and weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support memory, mood, and focus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure cardiovascular health and immune system function<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On the other hand, when we don\u2019t get enough sleep, we are more susceptible to health problems such as obesity, diabetes, or heart disease. We can feel tired, experience brain fog, or be irritable. Our <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/the-colors-of-contemporary-psychiatry\/202406\/digital-detox-set-boundaries-with-your-screens\"><span style=\"font-weight: 400;\">mental health and well-being<\/span><\/a><span style=\"font-weight: 400;\"> depend on sleep to help keep us happy and productive instead of moody, anxious, or depressed.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Survey: Phone Use at Bedtime<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A recent <\/span><a href=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2023\/05\/ISPA-Sleep-Habits-and-Bed-Activities-Report-2022-2.1.2023.pdf\"><span style=\"font-weight: 400;\">survey by the Better Sleep Council<\/span><\/a><span style=\"font-weight: 400;\"> shows that a little over half of US adults don\u2019t get enough sleep (less than six hours), and eight in 10 are not very satisfied with their quality of sleep. One of the reasons could be phone usage at bedtime, as detailed by the 75% of respondents who said they look at their smartphone while in bed a few times a month\u2014or more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When asked, \u201cWhen you look at or use your smartphone in bed, what are you usually doing? Let\u2019s take a look at the responses:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Looking at social media apps &#8211; 71%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reading or sending texts &#8211; 52%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reading or sending emails &#8211; 41%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having a phone or video call &#8211; 24%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using a sleep app &#8211; 12%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Other &#8211; 9%<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here\u2019s the good news. The <\/span><a href=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2023\/05\/ISPA-Sleep-Habits-and-Bed-Activities-Report-2022-2.1.2023.pdf\"><span style=\"font-weight: 400;\">survey<\/span><\/a><span style=\"font-weight: 400;\"> also found that 81% of adults take steps to help get a good night\u2019s sleep! Of those respondents, almost half said they adjusted their technology use by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not watching TV in bed &#8211; 20%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjusting display on smartphone or tablet to \u201cnight \/ dark mode\u201d &#8211; 19%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not using a smartphone or tablet in bed &#8211; 17%<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Preparing for Your Digital Detox and Better Sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are you ready to stop using your smartphone at bedtime? If so, there are a few things you can do to prepare for your digital detox so you\u2019ll be successful. For starters, if you have trouble falling or staying asleep, and you use screens within an hour of going to bed, it\u2019s time to acknowledge the fact that you might be addicted to your phone at bedtime (at least a little). Recognizing that you have poor bedtime phone usage habits is the first step. To prepare for your digital detox, you can also:<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Commit to Making a Change<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Think of the pros and cons of using your phone before bed. Is an extra episode of a show worth feeling tired or irritable the next day? Is someone at work going to respond to your email any sooner than if you wait until morning? Do you really need to complete one more level of a game? Be honest when asking yourself questions that relate to your specific type of phone usage at bedtime.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Understand the Road Ahead<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Habits can be hard to break or change. Remind yourself that the process could be difficult and will require diligence on your part. Give yourself grace, celebrate your \u201cwins\u201d along the way, and remember that a good night\u2019s sleep is better for your overall health and well-being.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">A 6-Day Digital Detox Plan for Bedtime<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s important to understand that your attachment to your phone can be emotional. <\/span><a href=\"https:\/\/www.webmd.com\/balance\/what-is-digital-detox\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that being on our phones can make us feel good, more involved in work or the community, and better connected to others. Be mindful that you might experience a range of emotions as you move through the digital detox process.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before getting started, consider <\/span><a href=\"https:\/\/www.brownhealth.org\/be-well\/what-digital-detox-and-do-you-need-one\"><span style=\"font-weight: 400;\">telling your friends and family<\/span><\/a><span style=\"font-weight: 400;\"> about your plan to detox from your phone at bedtime. Let them know they won\u2019t get an immediate reply to a phone call, text, or message after a specific time. You might be surprised at how much support you receive in your endeavor\u2014and maybe a few will join in!\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Day 1 \u2014 Take a Daytime Break<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start the first day of your digital detox by taking a break from your phone during the day. Commit to 15 minutes to an hour away from your phone without checking it for any reason. What can you do with that time? Here are a few <\/span><a href=\"https:\/\/health.arizona.edu\/digital-detox\"><span style=\"font-weight: 400;\">ideas<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have lunch or dinner with family\/friends.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attend a class or meeting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enjoy time in nature.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Explore a museum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up a new book at your local library.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In the evening, limit yourself to one device. Don&#8217;t use your phone if you\u2019re watching TV or have your computer in front of you. Put it in another room if it\u2019s too tempting to pick up. Likewise, if you\u2019re using your phone, turn off the TV and close your computer.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Day 2 \u2014 Create a Comfortable Space for Sleep<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since we\u2019re just getting started on your bedtime phone detox, this is a good time to create a sleep-friendly environment. The Better Sleep Council has numerous <\/span><a href=\"https:\/\/bettersleep.org\/?s=bedroom\"><span style=\"font-weight: 400;\">blogs<\/span><\/a><span style=\"font-weight: 400;\"> about the essential elements of a cozy bedroom. Some of these <\/span><a href=\"https:\/\/bettersleep.org\/blog\/7-simple-ways-to-transform-your-bedroom-into-restful-sanctuary\/\"><span style=\"font-weight: 400;\">tips<\/span><\/a><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Declutter and Simplify:<\/b><span style=\"font-weight: 400;\"> Trying to get a good night\u2019s sleep in a <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/the-resilient-brain\/202302\/the-many-mental-benefits-of-decluttering#:~:text=Decluttering%20increases%20self%2Dworth%2C%20creates,boost%20mood%2C%20and%20promote%20relaxation.\"><span style=\"font-weight: 400;\">cluttered or messy room<\/span><\/a><span style=\"font-weight: 400;\"> can cause frustration and overwhelm. Removing clutter, excess accessories, and extra furniture can help you create healthier sleep habits, boost your mood, promote relaxation, and improve sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Block Out Sound:<\/b><span style=\"font-weight: 400;\"> Sound from outside traffic, pets, family members, and electronics can damper your sleep quality and quantity. Use a sound machine, noise-canceling headphones, relaxing playlists, or sleep apps to block out unwanted noises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Replace Your Mattress:<\/b><span style=\"font-weight: 400;\"> One of your bedroom&#8217;s main goals is comfort, and <\/span><a href=\"https:\/\/bettersleep.org\/mattress-education\/replacing-a-mattress\/\"><span style=\"font-weight: 400;\">replacing your mattress<\/span><\/a><span style=\"font-weight: 400;\"> is one way to accomplish that. Before heading online or to a mattress store, check the BSC blog, <\/span><a href=\"https:\/\/bettersleep.org\/blog\/mattress-shopping-101\/\"><span style=\"font-weight: 400;\">Mattress Shopping 101<\/span><\/a><span style=\"font-weight: 400;\">, for helpful tips before, during, and after your shopping trip.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tonight, you will gradually start weening yourself off your phone at bedtime. Turn it off or put it away 15 minutes before your bedtime.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.betterbedquiz.org\/quiz\"><b>Find a comfortable mattress with our Better Bed Quizzz<\/b><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">Day 3 \u2014 Create a \u201cTech Free\u201d Bedtime Routine<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/bettersleep.org\/blog\/technology-and-sleep-setting-boundaries-for-a-more-restful-night\/\"><span style=\"font-weight: 400;\">bedtime routine<\/span><\/a><span style=\"font-weight: 400;\"> can be a great way to change poor evening phone habits. Your new routine should include activities that don\u2019t require you to use your phone at all. Think about the things you currently do before nodding off in bed and things you would like to do while winding down for the evening. Consider reading a book, spending time with your family, light stretching or yoga, meditating, making a new nightly skincare routine, or listening to a podcast. Establishing a routine before starting your phone detox can make <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/the-colors-of-contemporary-psychiatry\/202406\/digital-detox-set-boundaries-with-your-screens\"><span style=\"font-weight: 400;\">the transition<\/span><\/a><span style=\"font-weight: 400;\"> smoother and more enjoyable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A routine at bedtime should also consider timing. What time do you want to go to bed? What time do you need to get up in the morning? How long before bedtime will you turn off your phone? The rule of thumb is to turn off or put away all tech gadgets one hour before bedtime to give your brain and eyes a break.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you want to get the <\/span><a href=\"https:\/\/www.cdc.gov\/sleep\/data-research\/facts-stats\/adults-sleep-facts-and-stats.html\"><span style=\"font-weight: 400;\">recommended amount of sleep per night<\/span><\/a><span style=\"font-weight: 400;\">, you need to allow for at least seven hours. Let\u2019s say you need to wake up at 6 a.m. Counting back seven hours means you need to be in bed ready to sleep at 11 p.m. and should put your phone away at 10 p.m. Use your phone-free hour for other activities in your bedtime routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re halfway there! As you wind down your new bedtime routine, put your phone up 30 minutes before your designated bedtime.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Day 4 \u2014 Set Boundaries with Your Phone<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s time to create boundaries with your phone at bedtime. You can work these into your <\/span><a href=\"https:\/\/bettersleep.org\/blog\/technology-and-sleep-setting-boundaries-for-a-more-restful-night\/\"><span style=\"font-weight: 400;\">tech-free bedroom routine<\/span><\/a><span style=\"font-weight: 400;\"> to help cut ties if necessary\u2014or consider these suggestions during your detox prep:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Designate a place to put your phone before bedtime<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t charge your phone next to your bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Promise yourself to only use the phone for sleep or sound apps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You\u2019re getting closer! Put your phone away 45 minutes before you head to bed this evening.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Day 5 \u2014 Use Available Tools<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Take control of your phone by using its settings. Here are some ways to keep your phone from <\/span><a href=\"https:\/\/health.arizona.edu\/digital-detox\"><span style=\"font-weight: 400;\">interfering with your sleep<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Activate \u201cDo Not Disturb&#8221; or Silent Notifications:<\/b><span style=\"font-weight: 400;\"> These <\/span><a href=\"https:\/\/www.asurion.com\/connect\/tech-tips\/be-present-how-to-turn-on-your-phones-do-not-disturb-feature\/\"><span style=\"font-weight: 400;\">actions<\/span><\/a><span style=\"font-weight: 400;\"> keep your phone from making noises at unwanted times. For safety, phones usually allow you to leave certain app notifications on or allow incoming calls\/texts from emergency contacts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Switch to Grayscale Mode:<\/b><span style=\"font-weight: 400;\"> If light and color from your phone are distracting, <\/span><a href=\"https:\/\/www.theverge.com\/23637672\/grayscale-iphone-android-pixel-samsung-galaxy-how-to\"><span style=\"font-weight: 400;\">set the display to grayscale<\/span><\/a><span style=\"font-weight: 400;\">. It\u2019s an easy solution that could make your phone less enticing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set App Limits:<\/b><span style=\"font-weight: 400;\"> Parents might already be familiar with <\/span><a href=\"https:\/\/www.cnet.com\/tech\/services-and-software\/how-to-limit-your-screen-time-with-these-iphone-and-android-wellness-settings\/\"><span style=\"font-weight: 400;\">app limits<\/span><\/a><span style=\"font-weight: 400;\"> for their children, but they can also be helpful for adults. This setting allows you to reach the maximum time on an app for the day, and then your phone automatically blocks you out.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You\u2019re almost there! Put your phone away one hour before you plan to get into bed.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Day 6 \u2014 Evaluate Results<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Congratulations! You reached the final day of your bedtime phone detox! Ask yourself some<\/span><a href=\"https:\/\/www.brownhealth.org\/be-well\/what-digital-detox-and-do-you-need-one\"><span style=\"font-weight: 400;\"> important questions<\/span><\/a><span style=\"font-weight: 400;\"> and decide whether you want to make permanent changes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do you feel less stressed during the day?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Has your productivity improved?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Has your sleep improved?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do you feel more focused?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do you have more free time?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tonight\u2014and every night from now on\u2014turn off your phone, put it in a designated place, or in another room at least one hour before bedtime. You can even challenge yourself by increasing the time in 15 minute intervals if you\u2019d like a longer break without your phone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We hope you\u2019ve enjoyed your 6-day detox from your phone before bedtime. We encourage you to stick with your new habits and enjoy many more nights of healthy, relaxing sleep without the desire to reach for your phone. Don\u2019t hesitate to repeat any of the days over again or take more time to ween yourself from your phone at night. You\u2019ll eventually reach your goal of one hour and won\u2019t miss your phone for a minute!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Digital Detox Before Bed: A 6-Day Plan to Break Phone Addiction for Better Sleep The digital age has brought forth a significant predicament: To be tethered to our smartphones 24\/7 or not to be. That is the question. The proverbial cat is out of the bag. Many of us are addicted to our smartphones\u2014both day [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":6251,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-6953","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Digital Detox Before Bed - Better Sleep Council | Start every day with a good night\u2019s sleep<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bettersleep.org\/blog\/digital-detox-before-bed\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Digital Detox Before Bed - Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"og:description\" content=\"Digital Detox Before Bed: A 6-Day Plan to Break Phone Addiction for Better Sleep The digital age has brought forth a significant predicament: To be tethered to our smartphones 24\/7 or not to be. That is the question. The proverbial cat is out of the bag. 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