How long before bed should I stop using screens?

Stop using screens 30 to 60 minutes before bed. Sleep Foundation advises this buffer because blue light from phones, tablets and TVs can interfere with your body's melatonin production, the hormone that signals it is time to sleep. If you can manage longer, a screen-free hour is even better.

The light is only part of the issue. Scrolling social media, checking work email or watching something tense keeps your mind busy at the very moment it should be slowing down. So content matters as well as brightness.

If a full cutoff feels unrealistic, start with 30 minutes and build up. Charge your phone outside the bedroom, or at least out of arm's reach. Switch to a paper book, a podcast with the screen off, gentle stretching or music.

If you must use a device, lower the brightness and choose something calm and finite. Night mode settings may soften the light but do not remove the stimulation.

If you still cannot fall asleep after weeks of cutting screens, talk to your doctor.

Source: Sleep Foundation - How to Fall Asleep Fast: Science-Backed Tips for Better Sleep

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