Five Ways to Reduce Screen Time Before Going to Sleep

Are you in the habit of looking at your phone before you go to sleep? Are spending that time trying to squeeze in one more episode of your fave Netflix show or aimlessly scrolling through your Instagram feed?  

Too much screen time, like many other distractions when you've settled down for the night, can make it difficult to relax and get a good night’s sleep - so why not check out other ways you can switch off before bed to help you to get the best sleep possible?

1. Listen to a Podcast

With so much choice, you’re sure to find a podcast that interests you. Whether that’s True Crime, Comedy or Interviews - you can pick your favourite format and get listening to help you nod off. 

2. Read a Book
Image of a small dog with reading glasses reading a book

Get lost in another world by reading a book or listening to an audiobook. The stories can help you forget about the day, and make you feel relaxed and ready to sleep. 

3. Listen to Music

Listen to a relaxation playlist to help you get to sleep. There are lots of options on Spotify or YouTube already created for you to listen to, or you could get creative and make your own playlist full of songs you know will help you to chill you out.

You could also check out our #YSSpotify monthly playlist for more inspiration!

4. Colouring Book

Adult colouring-in books can help you to relax and destress. So, get yourself a book and some pencils or pens, and sit with this for a while before bed to help you unwind.

5. Do Some Relaxation Exercises

Struggling to relax and forget about any worries or stresses you’re feeling? You could try to do some relaxation exercises to help you get the best sleep possible.  

Remember if you're worried or stressed about anything and you're finding it difficult to sleep because of this, the best thing to do is to talk to someone you trust about how you're feeling and take steps to helping yourself get better.

If you want to speak to someone anonymously, you can always call Childline on 0800 1111 or Samaritans on 116 123 to talk through your worries.

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Find out more about getting a good night’s sleep.

Want more tips on how to balance your screen time with real time? Head back to our PowerPause campaign page.