In today’s digital age, it’s not unusual to fall asleep with a smartphone inches away from your face. You might find yourself endlessly scrolling, playing games, or watching videos until your eyes can’t take it anymore. But here’s the truth—all that tech before bedtime can make it incredibly hard for you to fall into a restful sleep. A tech-free bedtime routine can do wonders for your sleep quality, helping you feel refreshed and more energetic when you wake up. But how do you create a tech-free bedtime routine that sticks? Let’s dive in and make bedtime as calming and restorative as it should be.
Step 1: Set a Technology Cut-off Time
A good place to start is setting a specific time each night when you will stop using technology. Ideally, try to cut out screen time at least an hour before bed. This means putting away the smartphone, shutting down the computer, and turning off the TV. Blue light from screens can disrupt your natural circadian rhythm, tricking your brain into thinking it’s still daylight. When you decide on a tech cut-off time, you’re giving your brain and body a chance to wind down naturally.
One great way to help keep this commitment is to invest in a charging station that can be placed far from your bed—something like the Anker Wireless Charging Station available on Amazon. This allows you to place your phone across the room, ensuring you won’t be tempted to pick it up every time it pings. Thousands of people swear by charging stations like these to help establish healthy sleep habits.
Step 2: Set the Mood with Lighting
Once you’ve cut out the tech, the next step is to set the mood with gentle lighting. Bright lights signal your brain that it’s time to be awake, so consider switching to softer, warmer lights during your bedtime routine. You could try using a Himalayan Salt Lamp or a Philips Hue Smart Light Bulb, both of which are highly rated on Amazon for creating a soothing ambiance. The warm, soft light these products give off is far less stimulating, helping you feel relaxed and sleepy.
Consider adding a candle-lit element to your routine. Lighting a natural, aromatherapy candle, such as Chesapeake Bay Candle Scented Candles, can be the perfect way to ease into your pre-sleep routine. Scents like lavender or chamomile have been known to have calming effects that can help you feel ready to fall asleep.
Step 3: Create a Relaxing Environment
Your bedroom should be a sanctuary—a place that encourages relaxation. Start by decluttering your space, putting away clothes, and making your bed every morning. Invest in high-quality bedding, such as the Mellanni Bed Sheet Set, a highly-rated and affordable option on Amazon that thousands of customers recommend for its soft feel and comfort.
Another great addition is a white noise machine like the Marpac Dohm Classic. White noise can be a powerful tool for blocking out distractions and providing a consistent, calming sound that lulls you to sleep. Many people swear by it to create a perfect tech-free, sleep-friendly environment.
Step 4: Incorporate Relaxing Activities
Once you’ve established a tech-free environment, it’s time to fill that time with activities that help you truly relax. Instead of scrolling through social media, try:
- Reading a Book: Keep an interesting book or two on your nightstand. There’s nothing like getting lost in a good story to help you relax and unwind. Look for books that are not overly stimulating—perhaps a heartwarming novel or a personal development book. If you need a light source, try the Vekkia Book Light, which is perfect for nighttime reading without disturbing your partner.
- Journaling: Writing down your thoughts is an amazing way to clear your mind. Consider buying a Moleskine Classic Notebook, which is a popular choice on Amazon. Journaling helps you process the day’s events, express gratitude, or write out to-do lists for tomorrow. This way, you’re not laying in bed worrying about things you need to remember—it’s already written down!
- Stretching or Light Yoga: Doing gentle yoga stretches before bed can release the tension you’ve built up throughout the day. Even 10-15 minutes of gentle poses like child’s pose, forward fold, or lying on your back with your legs up the wall can help you relax. Consider using a Gaiam Yoga Mat, a customer favorite, to make your yoga sessions more comfortable.
Step 5: Practice Breathing Exercises or Meditation
Deep breathing exercises and meditation are powerful ways to calm both the mind and body. When you spend just a few minutes focusing on your breath, it can make a big difference in how quickly you fall asleep. There are many breathing techniques you could try—such as the 4-7-8 method, where you inhale for four counts, hold for seven counts, and exhale for eight counts.
You might also try using a meditation cushion, like the Florensi Meditation Cushion, to create a dedicated space for your meditation practice. It’s a highly-rated product on Amazon, and customers love how it makes meditation more comfortable, especially if you’re new to the practice.
Alternatively, guided meditation is a great option. You can download a meditation audio track earlier in the day so you don’t have to use your phone before bed. Apps like Calm and Insight Timer have a lot of free content that you can use to guide your practice without needing your phone screen.
Step 6: Sip on a Calming Herbal Tea
A cup of herbal tea can be just what you need to relax before bedtime. Chamomile, valerian root, or lavender teas are especially soothing. Consider Yogi Bedtime Tea or Twinings Nightly Calm Tea, which are both well-loved options on Amazon. These teas have natural ingredients known for their relaxation benefits and are caffeine-free, so they won’t interfere with your sleep.
Use your tea time as a mindfulness practice—savor the warmth of the mug in your hands, breathe in the aroma, and take each sip slowly. Let this be a sacred time where you’re fully present in the moment.
Step 7: Keep a Consistent Schedule
Consistency is key to developing a successful tech-free bedtime routine. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. When your body gets used to a set schedule, you’ll find it easier to wind down at night and wake up feeling rested.
To support this, consider getting an alarm clock that isn’t your phone. The Hatch Restore is a popular option that functions as a sound machine, sunrise alarm, and reading light. It’s highly rated for helping establish a consistent sleep routine without needing to use your smartphone.
Step 8: Take a Warm Bath or Shower
A warm bath or shower can help ease tension and signal to your body that it’s time to sleep. When you get out of a warm bath, your body temperature drops, which mimics the natural decrease in body temperature that happens before sleep.
Consider adding a bath soak, such as Dr. Teal’s Foaming Bath with Pure Epsom Salt. The lavender scent is particularly calming, and the Epsom salts help relax sore muscles—perfect for winding down after a long day. Epsom salts are praised by many for their ability to ease stress and help prepare the body for restful sleep.
Step 9: Avoid Stimulants Late in the Day
Another important aspect of your tech-free bedtime routine is avoiding stimulants like caffeine and sugar in the evening. Caffeine can stay in your system for hours, making it difficult to fall asleep. Opt for caffeine-free beverages in the afternoon and evening, and consider avoiding sugary snacks before bed.
If you’re looking for something sweet, try a small serving of dark chocolate or a piece of fruit. This can satisfy your craving without the negative effects on sleep that refined sugars can cause.
Step 10: Use Essential Oils
Essential oils are a natural way to encourage relaxation. Lavender, chamomile, and cedarwood are popular options for promoting sleep. Using a diffuser, like the InnoGear Essential Oil Diffuser, is a great way to fill your room with the calming aroma of essential oils. This diffuser is highly rated on Amazon, and users love how quietly it operates—perfect for bedtime use.
You could also try dabbing a little bit of Cliganic USDA Organic Lavender Essential Oil on your pillowcase to get that calming scent right where you need it. Lavender has been shown to reduce anxiety and help people fall asleep faster, making it an excellent addition to your routine.
Step 11: Keep Your Bedtime Routine Simple and Enjoyable
The key to maintaining a tech-free bedtime routine is to make it something you enjoy. Don’t overcomplicate it—choose activities that you look forward to and that help you unwind. Remember, the goal is to relax and prepare for sleep, not to create a checklist that becomes another source of stress.
Take some time to experiment and see what works best for you. Maybe you love reading, but yoga doesn’t feel right—that’s okay! Stick with what brings you peace, and soon you’ll find yourself naturally moving into a tech-free, calming bedtime routine.
Final Thoughts: Commit to Quality Sleep
Building a tech-free bedtime routine is one of the most impactful things you can do for your health and well-being. It helps reduce stress, improves your sleep quality, and ultimately sets you up for a more productive and joyful day. While it may feel difficult at first to put the phone down, once you begin to experience the benefits of true rest, you won’t want to go back.
The products mentioned here—from Himalayan Salt Lamps to Yogi Bedtime Tea and Marpac Dohm Classic White Noise Machines—can all help enhance your routine and make bedtime something you look forward to each day. Remember, creating a bedtime routine is a personal journey, and there’s no one-size-fits-all approach. What’s important is that you commit to creating a space and a series of activities that promote rest, calmness, and true relaxation.
So tonight, why not start the journey toward better sleep? Set a tech cut-off time, find a relaxing activity, and create a calming space for yourself. Sweet dreams await—you deserve them.