In today's always-connected world, winding down for a good night’s sleep has become more difficult than ever. Between late-night social scrolling, streaming marathons, and responding to "just one more" email, screen time can seriously disrupt your rest. At City Mattress, we believe that a better night’s sleep begins with better habits—and that starts with a digital detox before bed.
Here’s how unplugging at night can transform your sleep and how to make your bedroom a screen-free sanctuary.
Why Screens Sabotage Sleep
Electronic devices like phones, tablets, and laptops emit blue light—a high-energy visible light that mimics daylight. This tricks your brain into thinking it's still daytime, suppressing melatonin production (the hormone that tells your body it’s time to sleep). The result? A harder time falling asleep, more tossing and turning, and less restful sleep overall.
Even more, what we consume on screens—work emails, the latest news, or addictive content—stimulates the mind, keeping it alert when it should be winding down.
Create a Nighttime Routine That Works
Building a calming, consistent nighttime routine is one of the best things you can do for your sleep hygiene. Here’s how to get started:
1. Set a Digital Curfew
Aim to put away all screens at least 60 minutes before bed. Consider setting an alarm to remind you it's time to disconnect. Many smartphones even have built-in tools to help reduce screen time in the evenings.
2. Replace the Scroll with Ritual
Use your pre-sleep time to engage in screen-free rituals: read a book, journal, meditate, stretch, or enjoy a cup of caffeine-free tea. These analog activities send signals to your brain that it’s time to relax.
3. Dim the Lights
Transition your environment into night mode. Dim overhead lights, use lamps with warm bulbs, or light candles. Low lighting helps cue your body to start melatonin production naturally.
Sleep-Friendly Tech Alternatives
Going completely tech-free isn’t realistic for everyone, but there are smart, sleep-conscious alternatives that help you wind down without sabotaging your rest:
- Blue light blocking glasses: If you must use a screen in the evening, these can reduce blue light exposure.
- E-readers with e-ink displays: Unlike tablets, these don’t emit harsh light, making them perfect for nighttime reading.
- White noise machines: Soothing sounds can lull you into sleep while masking background noise.
- Smart lights: Some LED bulbs shift to warmer tones in the evening, aligning with your circadian rhythm.
- Sunrise alarm clocks: These gently wake you by simulating a sunrise—no harsh screens involved.
Turn Your Bedroom into a Sleep Sanctuary
Your sleep environment plays a major role in how well you rest. The right mattress, pillows, and bedding can make unplugging feel less like a chore and more like a treat. At City Mattress, we offer everything you need to transform your bedroom into a haven of comfort and calm.
Here’s how to elevate your space:
- Upgrade your mattress to one that supports your body and sleep style.
- Choose bedding that breathes, like cooling sheets and plush duvets, to help regulate body temperature.
- Opt for bedroom furniture that promotes calm, like minimalist nightstands or ambient lighting fixtures.
When your bedroom invites relaxation, you won’t miss your screen time at all.
Ready to Sleep Better?
Taking a break from screens before bed might be the simplest (and cheapest!) sleep upgrade out there. Combine a digital detox with a cozy, well-designed bedroom, and you’ll set the stage for deeper, more restorative rest—night after night.
Explore City Mattress for everything you need to make your bedtime routine something to look forward to. Your best sleep is just a screen-free night away.
