Screens, sleep and sanity!
You’ve had a big day. Dinner’s done, the kids are sorted, or work is finally wrapped. You flop on the couch, phone in hand, Netflix on, and tell yourself, “Just a bit of downtime.”
Sound familiar?
Problem is, this kind of “unwinding” might be doing the opposite. Our evening screen habits are quietly impacting our sleep, nervous system, and overall wellbeing. And most of us don’t even realise how much.
Let’s take a closer look.
😵💫 The Modern Evening: Overstimulated and Underslept
Phones, laptops, tablets, TVs, we’re surrounded by screens. And at night, they can mess with more than just your bedtime.
So even though you might be lying in bed for 7–8 hours, your sleep quality takes a hit. You don’t go as deep. You don’t wake as refreshed. Your nervous system doesn’t get the reset it needs.
🧠 Screens and the Nervous System
When you’re on a screen, especially one with fast-moving content or emotional triggers, your brain stays in a heightened state. Your sympathetic nervous system (fight or flight mode) stays activated, when it should be winding down into “rest and digest”.
This affects:
And the worst part? We often reach for screens because we’re tired and overwhelmed. But they keep us stuck in the cycle.
🔄 Break the Loop: Healthier Evenings Without Going Full Hermit
I’m not here to tell you to live off-grid or ditch your devices. But small shifts in your evening routine can have a huge impact.
Try this:
📵 1. Screen Curfew
Set a time when you power down, even if it’s just 30–60 minutes before bed. Use that time to read, stretch, journal, or just be.
🌙 2. Swap the Scroll for Something Soulful
Warm bath, breathwork, a short walk in the fresh air, or chatting with someone in real life. Find what works for you.
🔦 3. Dim the Lights
As soon as the sun goes down, start dimming your lights and switching lamps for a softer glow. It tells your brain bedtime is coming.
😌 4. Create a ‘Wind-Down’ Anchor
This could be a cup of herbal tea, lighting a candle, or a specific song you play each night. Your body learns the pattern and responds accordingly.
🛏️ What Happens When You Get It Right?
When your evenings support your biology instead of battling it, you’ll start to notice:
Not bad for a few simple tweaks, right?
Final Thought:
The goal isn’t perfection, it’s awareness. If your phone’s become a third arm and you’re waking up groggy, it might be time to rethink your evenings. Start small. Your brain, body, and sanity will thank you.
Need help creating a wind-down routine that actually works for you? Let’s chat I’ll help you design one that fits your lifestyle, not someone else’s.
Online Course & Kajabi Expert 🤓 | Helping coaches turn their expertise into a scalable course | Social Media | Email Marketing | Web Design | Plant Lover🪴
3moI have a no-screen policy before bed, and my Sleep & DND mode turns on at 8 pm every night. That's been a lifesaver for me.
Managing Director at Just Cleanz Cleaning Services
3moThank you for sharing this Rich, very interesting and thoughtfull! I guess most of us are guilty, and I have personally seen & felt the effects of screens on sleep & mood! There’s no doubt, pc’s, phones etc are all part of our lives now, whether used for work or entertainment, however I think we should be aware of the damage that these gadgets cause to ourselves especially if we don’t set boudaries!