Unplug and Unwind: A Tech-Free Bedtime Routine for Quality Sleep

It used to be my habit—one last scroll before bed.

But that “just five minutes” turned into an hour of overstimulation,
and when I finally shut my eyes, I couldn’t fall asleep.
My mind was still glowing like my screen.

It turns out, the blue light, the noise, and the mental clutter were stealing more than time.
They were stealing rest.

Why Screens Disrupt Sleep (Even If You Don’t Notice)

• Blue light tricks your brain into thinking it’s still daytime
• Social media activates emotional and comparison triggers
• News or emails increase cortisol and keep your nervous system alert

In short? Your body wants to sleep, but your brain thinks it’s time to be “on.”

What Helped Me Create a Tech-Free Bedtime Ritual

I didn’t go cold turkey. I just swapped scrolling for soothing.

• One hour before bed: I put my phone on airplane mode and set it across the room
• Soft lighting: I lit a candle or used a warm bedside lamp
• Soundscape: Rain, ocean waves, or gentle ASMR on a timer
• Slow activity: I stretched, journaled, or read a few pages of something non-stimulating

That routine didn’t just help me fall asleep faster—it made me look forward to bedtime.

Try This Gentle Tech-Free Routine Tonight

• 8:30 PM: Dim your lights and log out of apps
• 8:45 PM: Take a warm shower or wash your face slowly
• 9:00 PM: Make a cup of herbal tea or warm milk
• 9:15 PM: Put on soft background noise or read a physical book
• 9:45 PM: Lie down, stretch gently, and let your body settle into silence

No alarms. No notifications. No pressure.
Just space to soften.

Final Thoughts

You don’t need to quit technology.
You just need to draw a soft boundary around your nights.

Let your mind unplug.
Let your body unwind.
Let sleep find you in the quiet.