The digital age has brought forth a significant predicament: To be tethered to our smartphones 24/7 or not to be. That is the question.

The proverbial cat is out of the bag. Many of us are addicted to our smartphones—both day and night. We use our phones for work and school, to get directions to where we need to go, to remind us to complete daily tasks, and for entertainment. 

While there’s no doubt that our phones may help with productivity during the day, there’s no need to be within arm’s reach of our phones at night. Phones can be highly detrimental to both our sleep quality and quantity. 

To help you get back on track with your sleep and better manage your screentime, we’ve developed a 6-day plan to detox from your phone at night. Before we start, let’s learn more about our bodies’ sleep needs and common sleep habits.

Why Is Sleep Important?

Our bodies need time for rest and restoration, and the best time for this is during sleep. Physically and emotionally, sleep is necessary to:

• Regulate metabolism and weight
• Support memory, mood, and focus
• Ensure cardiovascular health and immune system function

On the other hand, when we don’t get enough sleep, we are more susceptible to health problems such as obesity, diabetes, or heart disease. We can feel tired, experience brain fog, or be irritable. Our mental health and well-being depend on sleep to help keep us happy and productive instead of moody, anxious, or depressed.

Survey: Phone Use at Bedtime

A recent survey by the Better Sleep Council shows that a little over half of US adults don’t get enough sleep (less than six hours), and eight in 10 are not very satisfied with their quality of sleep. One of the reasons could be phone usage at bedtime, as detailed by the 75% of respondents who said they look at their smartphone while in bed a few times a month—or more. 

When asked, “When you look at or use your smartphone in bed, what are you usually doing? Let’s take a look at the responses:

• Looking at social media apps – 71%
• Reading or sending texts – 52%
• Reading or sending emails – 41%
• Having a phone or video call – 24%
• Using a sleep app – 12%
• Other – 9%

Here’s the good news. The survey also found that 81% of adults take steps to help get a good night’s sleep! Of those respondents, almost half said they adjusted their technology use by:

• Not watching TV in bed – 20%
• Adjusting display on smartphone or tablet to “night / dark mode” – 19%
• Not using a smartphone or tablet in bed – 17%

Preparing for Your Digital Detox and Better Sleep

Are you ready to stop using your smartphone at bedtime? If so, there are a few things you can do to prepare for your digital detox so you’ll be successful. For starters, if you have trouble falling or staying asleep, and you use screens within an hour of going to bed, it’s time to acknowledge the fact that you might be addicted to your phone at bedtime (at least a little). Recognizing that you have poor bedtime phone usage habits is the first step. To prepare for your digital detox, you can also:

Commit to Making a Change

Think of the pros and cons of using your phone before bed. Is an extra episode of a show worth feeling tired or irritable the next day? Is someone at work going to respond to your email any sooner than if you wait until morning? Do you really need to complete one more level of a game? Be honest when asking yourself questions that relate to your specific type of phone usage at bedtime.

Understand the Road Ahead

Habits can be hard to break or change. Remind yourself that the process could be difficult and will require diligence on your part. Give yourself grace, celebrate your “wins” along the way, and remember that a good night’s sleep is better for your overall health and well-being.

A 6-Day Digital Detox Plan for Bedtime

It’s important to understand that your attachment to your phone can be emotional. Research shows that being on our phones can make us feel good, more involved in work or the community, and better connected to others. Be mindful that you might experience a range of emotions as you move through the digital detox process. 

Before getting started, consider telling your friends and family about your plan to detox from your phone at bedtime. Let them know they won’t get an immediate reply to a phone call, text, or message after a specific time. You might be surprised at how much support you receive in your endeavor—and maybe a few will join in! 

Day 1 — Take a Daytime Break

Start the first day of your digital detox by taking a break from your phone during the day. Commit to 15 minutes to an hour away from your phone without checking it for any reason. What can you do with that time? Here are a few ideas:

• Have lunch or dinner with family/friends.
• Attend a class or meeting.
• Enjoy time in nature.
• Explore a museum.
• Pick up a new book at your local library.

In the evening, limit yourself to one device. Don’t use your phone if you’re watching TV or have your computer in front of you. Put it in another room if it’s too tempting to pick up. Likewise, if you’re using your phone, turn off the TV and close your computer.

Day 2 — Create a Comfortable Space for Sleep

Since we’re just getting started on your bedtime phone detox, this is a good time to create a sleep-friendly environment. The Better Sleep Council has numerous blogs about the essential elements of a cozy bedroom. Some of these tips include:

• Declutter and Simplify: Trying to get a good night’s sleep in a cluttered or messy room can cause frustration and overwhelm. Removing clutter, excess accessories, and extra furniture can help you create healthier sleep habits, boost your mood, promote relaxation, and improve sleep.
• Block Out Sound: Sound from outside traffic, pets, family members, and electronics can damper your sleep quality and quantity. Use a sound machine, noise-canceling headphones, relaxing playlists, or sleep apps to block out unwanted noises.
• Replace Your Mattress: One of your bedroom’s main goals is comfort, and replacing your mattress is one way to accomplish that. Before heading online or to a mattress store, check the BSC blog, Mattress Shopping 101, for helpful tips before, during, and after your shopping trip.

Tonight, you will gradually start weening yourself off your phone at bedtime. Turn it off or put it away 15 minutes before your bedtime. 

Find a comfortable mattress with our Better Bed Quizzz

Day 3 — Create a “Tech Free” Bedtime Routine

A bedtime routine can be a great way to change poor evening phone habits. Your new routine should include activities that don’t require you to use your phone at all. Think about the things you currently do before nodding off in bed and things you would like to do while winding down for the evening. Consider reading a book, spending time with your family, light stretching or yoga, meditating, making a new nightly skincare routine, or listening to a podcast. Establishing a routine before starting your phone detox can make the transition smoother and more enjoyable.

A routine at bedtime should also consider timing. What time do you want to go to bed? What time do you need to get up in the morning? How long before bedtime will you turn off your phone? The rule of thumb is to turn off or put away all tech gadgets one hour before bedtime to give your brain and eyes a break. 

For example, if you want to get the recommended amount of sleep per night, you need to allow for at least seven hours. Let’s say you need to wake up at 6 a.m. Counting back seven hours means you need to be in bed ready to sleep at 11 p.m. and should put your phone away at 10 p.m. Use your phone-free hour for other activities in your bedtime routine.

You’re halfway there! As you wind down your new bedtime routine, put your phone up 30 minutes before your designated bedtime.

Day 4 — Set Boundaries with Your Phone

It’s time to create boundaries with your phone at bedtime. You can work these into your tech-free bedroom routine to help cut ties if necessary—or consider these suggestions during your detox prep:

• Designate a place to put your phone before bedtime
• Don’t charge your phone next to your bed
• Promise yourself to only use the phone for sleep or sound apps

You’re getting closer! Put your phone away 45 minutes before you head to bed this evening. 

Day 5 — Use Available Tools

Take control of your phone by using its settings. Here are some ways to keep your phone from interfering with your sleep:

• Activate “Do Not Disturb” or Silent Notifications: These actions keep your phone from making noises at unwanted times. For safety, phones usually allow you to leave certain app notifications on or allow incoming calls/texts from emergency contacts.
• Switch to Grayscale Mode: If light and color from your phone are distracting, set the display to grayscale. It’s an easy solution that could make your phone less enticing.
• Set App Limits: Parents might already be familiar with app limits for their children, but they can also be helpful for adults. This setting allows you to reach the maximum time on an app for the day, and then your phone automatically blocks you out. 

You’re almost there! Put your phone away one hour before you plan to get into bed. 

Day 6 — Evaluate Results

Congratulations! You reached the final day of your bedtime phone detox! Ask yourself some important questions and decide whether you want to make permanent changes:

• Do you feel less stressed during the day?
• Has your productivity improved?
• Has your sleep improved?
• Do you feel more focused?
• Do you have more free time?

Tonight—and every night from now on—turn off your phone, put it in a designated place, or in another room at least one hour before bedtime. You can even challenge yourself by increasing the time in 15 minute intervals if you’d like a longer break without your phone.

We hope you’ve enjoyed your 6-day detox from your phone before bedtime. We encourage you to stick with your new habits and enjoy many more nights of healthy, relaxing sleep without the desire to reach for your phone. Don’t hesitate to repeat any of the days over again or take more time to ween yourself from your phone at night. You’ll eventually reach your goal of one hour and won’t miss your phone for a minute!