How to Sleep Better WITHOUT Scrolling Your Phone at Night
Have you ever thought about what happens when you swap your phone for a paper book or a Kindle before bed? It might sound a bit strict, but setting a rule for yourself—like putting your phone and computer away two hours before sleep—can really change how you feel at night.
Most people talk about blue light from screens and how it messes with your sleep. Sure, you can use warm light settings or apps like Flux to make your screen less harsh. But there’s more to it. The real problem is the stress and mental load your phone brings, even if you think you sleep well. Notifications, endless scrolling, and all those colorful icons are designed to grab your attention and keep you hooked. Your brain loves that instant reward, which is why it’s so hard to put your phone down.
One trick that helped me was switching my phone to black and white mode. You can do this in your phone’s accessibility settings. Suddenly, all those bright, tempting icons lose their appeal. It made a huge difference for me—my phone became much less addictive.
But the real game-changer is making a habit of reading a book or using a Kindle before bed. When you do this, you finally give yourself time to read, something that often gets pushed aside for screen time. It’s not just about relaxing your eyes; it’s about giving your mind a break from constant stimulation.
Here’s a simple routine: two hours before bed, put your phone away—maybe in a closet or another room. Pick up a book you enjoy. I have a small stack of books I keep handy, and sometimes I use my Kindle. Reading before bed not only helps you wind down, but it also gives you something to think about the next morning.
You can take notes on what you read, and the next day, try to recall what you learned. This is great for your memory. At breakfast, you can write a short summary of what you read—maybe in a note-taking app, a blog post, or even a mini vlog. I sometimes do this myself. For example, if I read about lasagna gardening (layering soil and compost like a lasagna), I might share what I learned in a quick vlog or blog post.
If you want to avoid distractions while writing, you can use distraction-free writing tools like Freewrite typewriters. They’re a bit pricey, but you can always use your computer in a focused mode or just write in a notebook.
By building this routine, you’ll learn faster, sleep better, and feel like you’re making real progress. It’s not just a feeling—you really do absorb more information and create more content from what you read. This can help you grow in your career, especially if you read books related to your field. For me, as a software developer, I alternate between programming books and personal development books like those by Anthony Robbins. This keeps my weeks balanced between technical and personal growth.
You can also mix things up. Instead of writing at breakfast, take a walk around the block and record a quick vlog about what you learned the night before. It’s a simple way to reflect and share your thoughts.
“Reading is to the mind what exercise is to the body.”
— Joseph Addison
“The more that you read, the more things you will know. The more that you learn, the more places you’ll go.”
— Dr. Seuss
Key Takeaways
- Put your phone and computer away two hours before bed.
- Read a paper book or Kindle instead.
- Take notes on what you read and review them the next morning.
- Share what you learned—write, vlog, or blog about it.
- Try switching your phone to black and white to make it less addictive.
Action Steps
- Tonight, try reading a book instead of using your phone before bed.
- Tomorrow morning, write down or share one thing you learned.
- Experiment with your phone’s black and white mode.
- Choose books that help you grow, both personally and professionally.
Reflection
What’s stopping you from making this small change tonight? What book will you start with? How could this new habit help you grow?
Pierre-Henry Soria
#Bedtime Routine #Digital Detox #Paper Books #Screen Time #Sleep Habits #Tech