Why Cutting Screen Time Before Bed Could Be the Sleep Fix You’ve Been Looking For

Your day is packed — from morning routines to bedtime stories, it’s go-go-go until you finally get a moment to yourself. And what do most of us do in that precious window of quiet? Scroll. Netflix. Catch up on texts. Maybe even squeeze in a little online shopping.

But here’s the thing: all that screen time before bed might be doing more harm than good — especially when it comes to your sleep.

The Science Behind Screens and Sleep

Our bodies are wired to follow a natural rhythm called the circadian rhythm, which is influenced by light. Blue light — the kind emitted from phones, tablets, TVs, and laptops — tricks your brain into thinking it’s still daytime. That suppresses melatonin, the hormone that helps you feel sleepy and signals your body it’s time to wind down.

According to the Sleep Foundation, even just 30 minutes of screen use before bed can delay sleep onset and reduce sleep quality. And for moms who already deal with interrupted nights (hello, teething baby or early riser!), every bit of quality rest counts.

What Happens When You Cut Back on Evening Screen Time

Reducing screens before bed doesn’t just help you fall asleep faster — it can also:

• Improve sleep quality, so you wake up feeling more refreshed.

• Help regulate your mood and reduce anxiety or racing thoughts at bedtime.

• Boost your energy levels during the day.

• Support better cognitive function — aka, you’ll think more clearly and feel more mentally sharp.

  
  

Easy Ways to Cut Back (Without Feeling Deprived)

Let’s be honest — we’re not giving up our phones completely. But a few small tweaks can make a big difference:

• Set a “screen curfew” — aim to turn off all devices 30–60 minutes before bed.

• Use blue light filters or “night shift” modes if you must use a screen.

• Swap the scroll for a ritual — read a book, do some gentle stretching, journal, or listen to a calming playlist or meditation.

• Keep devices out of the bedroom if possible, or charge them across the room to reduce temptation.

• Lead by example — your kids are watching, and this is a great family habit to build together.

  
  

You deserve restful, rejuvenating sleep — not the kind that leaves you groggy the next day. Being intentional about screen time is a simple but powerful step toward better sleep, more energy, and a healthier rhythm for you and your family.

Try setting a “tech bedtime” tonight — your body and brain will thank you in the morning!