Stop Using Screens 60 Minutes Before Bed

The Problem

You scroll your phone in bed for an hour, then can't fall asleep. Your brain is wired.

The Hack

Set a screen curfew: all screens off 60 minutes before your target bedtime. Read a book, stretch, journal, or listen to a podcast instead.

Why It Works

Blue light from screens suppresses melatonin (the sleep hormone) by up to 50% and shifts your circadian rhythm by 1-2 hours. Your brain interprets screen light as daylight.

Pro Tips

• If you must use screens, enable Night Mode (warm tones)
• Read a physical book instead — it's the best screen replacement
• Charge your phone outside the bedroom
• The first week is hard. By week two, you'll fall asleep faster