Screen time and sleep: practical steps
Screens can make it harder to switch off, but small changes help.
This guide focuses on realistic adjustments.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open Sleep ToolsPractical steps
Timing changes
Aim to reduce screens 30–60 minutes before bed.
Use night mode and lower brightness if you must use screens.
Replace the habit
Swap screen time for a short breathing routine or light reading.
Keep a low-stimulation activity ready.
Next steps
Suggested next stepsSleep Support
Return to the pillar hub and choose the next guide.
Wind-down routine
A short, repeatable routine before bed.
Sleep basics
A simple overview of sleep foundations and common myths.
Sleep and anxiety
How to calm worry that affects sleep.
Breathing for sleep
Gentle breathing to support sleep onset.
Sleep reset for shift workers
Small steps to manage sleep when your schedule changes.
Quick FAQs
Do I need to cut screens completely?
No. Reducing and timing screens is often enough.
What about blue light glasses?
They can help some people but are not essential.
Can I listen to audio?
Yes, calm audio can support wind-down.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.