Going on your phone before bed is ruining your sleep (here's what to do instead)
Posted: 31 March 2025
The temptation to scroll just one more time before bed is real. Maybe it’s catching up on texts, checking the latest posts, or convincing yourself that watching a few more TikToks will somehow help you wind down - spoiler alert, it won’t.
Going on your phone before bed isn’t going to help you get to sleep.
It’s likely the reason you’re waking up groggy instead of well-rested. So, let’s talk about why and share some tips to help you sleep better.
How your phone is messing with your sleep
Your body has a natural sleep-wake cycle, and melatonin (the hormone that makes you feel sleepy) is a big part of it.
But blue light from your phone, tablet, or laptop messes with melatonin production, delaying it by up to three hours. That means your brain is tricked into thinking it’s still daytime, making it harder to fall asleep.
When you’re scrolling and scrolling it keeps your mind busy, stopping you from fully relaxing. Social media, emails, news headlines, it’s all keeping your mind awake.
Instead of doomscrolling, swap your screen for a book
If you're looking for an easy way to fall asleep, reading before bed is perfect. Not sure what to read? Here are some of our favourites:
Non-Fiction:
- Why We Sleep by Matthew Walker: The science behind better sleep
- Atomic Habits by James Clear: Because small changes make a big difference
Fiction:
- The Midnight Library by Matt Haig: A heartfelt, thought-provoking novel
- The Dictionary of Lost Words by Pip Williams: A must-read for word lovers
Not a big reader? Try picking up a book and reading one page. The hardest part of reading before bed isn’t the reading itself, but the thought of it.
The 4-7-8 breathing method
If you need help winding down, try the 4-7-8 method, a simple yet powerful breathing technique that helps calm your nervous system:
1. Inhale for four seconds
2. Hold for seven seconds
3. Exhale for eight seconds
Repeat a few times and let your mind unwind.
Want to feel refreshed every morning? Try these 3 simple sleep habits…
- Wake up at the same time every day, even on weekends
- Put your phone away at least 30 minutes before bed
- Set a bedtime that allows for 7-9 hours of sleep
- Sleep in 100% French flax linen sheets
Sleep better in just 7 days
If better sleep is the goal (and, of course it is), putting your phone down before bed is a great first step. But there’s so much more you can do to set yourself up for a restful night, every night.
Meet 7 Days to Better Sleep.
It’s our sleep guide packed with practical, easy-to-follow tips, from sleep-friendly recipes to skincare routines. And it’s all yours to download for free.
