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No Screens After 9 PM

Blue light from screens suppresses melatonin production by up to 50%. Creating a 1-2 hour screen-free buffer before bed is one of the most impactful sleep hygiene practices.

Step-by-Step Guide

  1. 1

    Set a phone alarm for 8:50 PM

  2. 2

    At 9 PM, place phone in another room on charger

  3. 3

    Close laptop and turn off TV

  4. 4

    Choose: read a book, journal, gentle stretch, or conversation

  5. 5

    Enjoy the analog evening

Pro Tips

  • •Charge phone outside bedroom
  • •Prepare a book on your nightstand
  • •Dim all lights after 9 PM too — use warm lamps or candles

Benefits

Faster sleep onset
Better melatonin production
Calmer evening mind
More restorative sleep

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