DAILY VITALITY · Sleep & Recovery
Screen Time Before Bed: A Practical Wind-Down Plan
Quick overview
A realistic way to reduce late-night screen stimulation without giving up your phone completely.
Why late screens feel stimulating
Bright light, alerts and emotionally engaging content can keep the brain active.
The goal does not have to be zero screen time.
Create a realistic cutoff
Choose one point when work and high-stimulation content stop.
Consistency is more useful than an extreme rule.
Make the phone less exciting
Lower brightness and silence unnecessary notifications.
Small friction changes make it easier to disengage.
Pair screens with a cue
Dim the room, stretch, shower or read something calm.
A repeatable cue helps the evening transition feel natural.