The evening technique of putting down the screen an hour before bedroutinewellness

This is a practical daily routine. Use “The evening technique of putting down the screen an hour before bed.” as a small habit you can repeat.

At night, when I lie in bed and my head only feels clear, it usually happens in the last hour of the evening. Blue light from smartphones and TV suppresses melatonin secretion, and stimulating content awakens the sympathetic nervous system.

Sleep hygiene guides recommend turning off electronic devices 30 to 60 minutes before bedtime. A ritual one hour before bed is a ‘technique’ to improve sleep quality. It's not a perfect sleep routine, but a time to signal to your body and brain that it's time to rest.

At first, just 30 minutes without a screen is enough. Gradually increase it to one hour.

Set a digital blackout time

Set a time, such as 'I don't use my phone after 11 o'clock,' and instead of setting an alarm, dim the lamp or leave the charger outside the bedroom. When your phone is next to your bed, you unconsciously reach for it. Physical distance replaces will.

If you repeat it at the same time and in the same order, it becomes easier for your brain to recognize that you are ready to sleep. Dim the lamp, leave your phone in the living room, take a shower—if this sequence is the same every day, your evening ritual becomes automated.

Loosen your body first

Choose between light stretching, a warm shower, and reading a paper book. The goal is not to have 'fun', but to slow down. Quick breathing and actions to relieve tense shoulders are priorities.

Even a journal entry—what you're grateful for today—can help your brain detach from the day. Rather than organizing complicated emotions, a single sentence like ‘I was okay with this one thing today’ is enough.

Bedroom environment check

Keep the temperature slightly cool and block out as much light as possible. Check the gaps in the curtains, stand lights, and even the charging indicator. Even a small light source can keep the brain alert.

A breathable blanket is often more helpful for sleep than multiple functional bedding. It is important to keep the bedroom perceived as a ‘resting space’ rather than a ‘working space’.

Getting over a failed night

Even if there are nights when I can't sleep and turn on my phone again, I don't give up my ritual the next evening. One failure doesn't destroy an entire habit. Just dim the lamp at the same time.

On days when you have trouble falling asleep, just focusing on your breathing is enough. Repeat inhaling for 4 seconds and exhaling for 6 seconds to calm your sympathetic nerves. The goal is not perfect sleep, but to let your body know that “that’s it for today.”

The one-hour evening ritual is a declaration of the end of the day. Just one thing tonight—start by moving your phone charging location.