Productive Evening Activities To Replace Phone Scrolling

You may have come across the term “sleep hygiene” recently. If it’s new to you, this concept revolves around how certain habits and environmental factors can enhance the quality of your sleep. Elements such as the timing of your dinner, a consistent bedtime routine, and allowing ample time to wind down all play significant roles in sleep hygiene. However, perhaps the most crucial factor? Reducing screen time.

Once entrenched in our habits, modifying our routines can be quite challenging. If you’ve noticed that your screen time negatively affects your sleep quality, now might be the right time to make a change. To kick things off, you might be seeking alternative activities to engage in before bed rather than scrolling through your phone. That’s where I come in. Below, you’ll discover 10 soothing bedtime practices to consider. Plus, learn why it’s crucial to refrain from using your phone before sleeping and some tips to boost your sleep hygiene.

The Importance of Ditching Phone Use Before Bed

There are multiple reasons why avoiding phone usage at night is a beneficial habit to cultivate. Most notably, research indicates that excessive screen time can disrupt our circadian rhythm, the natural sleep-wake cycle of our bodies. This rhythm is responsible for signaling when we should wake up or start the winding down process. When it functions properly, our bodies naturally recognize when it’s time to sleep at night and be alert during the day. Disruption of this rhythm can lead to insomnia and diminished sleep duration and quality.

Using smartphones before bedtime also exposes us to blue light, which inhibits melatonin production, the hormone essential for regulating sleep. Moreover, the overstimulation that results from scrolling can hinder our ability to relax. And we all know that without relaxation, falling asleep becomes nearly impossible.

Recommended Screen-Free Time Before Bed

Considering all of this, it’s clear that limiting screen time before sleep is advisable. But exactly how long should we avoid screens? Experts typically suggest refraining from screen use for 30 minutes to an hour before bedtime. This is because melatonin production begins approximately two hours before your usual bedtime. To support this process, it’s best to steer clear of screens—especially phones.

Tips for Breaking the Habit of Nighttime Scrolling

Like breaking or developing any habit, it requires patience. If you’re a habitual nighttime doom-scroller, don’t expect to quit immediately. It’s beneficial to be kind to yourself and establish realistic goals. For instance, start with 10 minutes and gradually progress to the recommended 30 minutes to an hour.

In addition to easing into it, replacing scrolling with other practices can be helpful. If you’re uncertain where to start, consider trying one of the following screen-free bedtime activities. Don’t be discouraged if your first choice doesn’t resonate; keep experimenting until you find the relaxing bedtime habit that works best for you.

Alternatives to Scrolling Before Bed

One of the most effective ways to unwind before sleep is through reading. If you’re not a regular reader, exploring different genres may help you discover what captures your interest. It’s advisable to stick with light, easy reads, as they are generally more calming than a taut thriller that could keep you awake. If you haven’t done so, consider getting a library card to explore various books and genres without any cost.

Journal

Journaling is highly effective for quieting the mind. I often say that journaling allows me to transfer all my thoughts onto paper. This practice gives me the permission to set aside my to-do list, worries, and reminders. There are numerous approaches to journaling; you might prefer a “brain dump” of random thoughts or a more structured gratitude journal to note positive aspects of your day. Whatever form it takes, it’s a guaranteed method for calming your mind.

Meditate or Practice Deep Breathing

Meditation is not only incredibly relaxing, but it also offers various health benefits. These include lower stress levels, heart rate, and blood pressure. Furthermore, it can enhance patience and creativity while promoting restful sleep. Given these benefits, why not explore meditation?

Here are a few common techniques for practicing meditation:

• Guided meditation: Follow a verbal meditation series to visualize soothing places and promote relaxation. You’ll engage your senses, like sight, smell, touch, and sound. Many guided meditations are available on platforms like YouTube and Spotify.
• Mantra meditation: In this method, you repeat a calming word, phrase, or thought to drown out distracting thoughts.
• Mindfulness meditation: Focus on a single element, like your breath. Acknowledge your thoughts as they arise, but let them pass and redirect your attention to your breathing.

Engage in Stretching or Light Yoga

Like meditation, stretching or gentle yoga session before bed enhances blood circulation and eases muscle tension, aiding in recovery and improving sleep quality. Consider stretching your neck, quads, hamstrings, and calves. You can also find slow-flow yoga sequences on YouTube designed specifically for promoting sleep.

Listen to Calming Music, Audiobooks, or Podcasts

If scrolling provides you with a mental break before bed, you may find that listening to soothing music, an audiobook, or a podcast offers the same relief without the strain on your eyes from a screen. Your favorite music streaming service is likely to have playlists tailored for relaxation. Alternatively, choose a soothing audiobook designed to help listeners unwind. There are numerous podcasts dedicated to sleep, featuring ‘bedtime stories,’ calming music, or soothing ASMR content.