HOW TO STOP LOOKING AT SCREENS AT NIGHT | stedtnitz. design your life
Getting a good night’s sleep has a huge impact on our energy levels and our ability to tap into a state of peak creative flow. When I talk about self care with my creativity coaching clients, a key component we look at is if they’re getting enough high quality sleep.
I’ve known for quite some time (and by that I mean many many years) that looking at screens at night has an adverse effect on quality of sleep. But it’s only been since the beginning of this year that I’ve consistently been shutting off my screens at least an hour (or sometimes even more) before bedtime. The difference that this tweak has made on my creativity, my work and my sense of wellbeing has been powerful.
Because many of us are addicted to our phones (and our social media feeds and our favorite netflix shows, and YouTube, and…), it’s important to have some powerful tools under our belt that’ll make shutting off those screens feel easier.
In today’s blog post I share the key tools that have helped me the most and continue to support me with this practice. If you’re the video watching type, check out the video that I created on the same topic on my YouTube channel.
A Toolbox for Screen Free Nights
Give Yourself Some Evening Screen Time
Say what? This first step may seem counterintuitive. But I’ve found that it’s a helpful one, especially if you feel strongly about screen time being a part of your evening routine. Remember, this is not about avoiding screens altogether; but rather about shutting them off in time for your brain and body to wind down properly. I’ll usually give myself some screen time right after dinner, but I’ll make sure that I’m mindful about shutting off in time. Which leads us to the next tool…
Set a Switch-Off Time
In my case this is 9pm. For me, keeping an eye on the clock is enough; but if you’re prone to getting lost in that YouTube wormhole, set an alarm for yourself. I’ve found that setting a definitive switch-off time is useful because it heightens accountability and helps with creating a habit of switching off.
Take a Walk
After switching off, give yourself an activity that gives you an opportunity to completely disconnect from technology. Taking a walk is one of the easiest ways of doing this. It’s my personal favorite. The combination of fresh air and movement clears my mind and fills me with a sense of relaxation. Usually when I come back from my evening walks, that urge to reach for any of my devices is no longer there.
Practice a Wind Down Activity
If you’re not ready to go to sleep after your walk (or any other disconnect activity), have some wind down activities that you can practice instead of looking at a screen.
Here are some of my personal favorites:
- Reading a book that I enjoy and puts my mind in a good place
- Enjoying some bedtime yoga (check out the Yoga With Adriene channel on YouTube for some fun, easy-to-follow yoga practices)
- Chatting with a roommate, friend or family member over a cup of relaxing tea
- Listening to a podcast
- Listening to a guided meditation (I’m really loving Yoga Nidra lately)
May this blog post serve and encourage you to be more present with yourself and your loved ones in the evening; and to get amazing sleep so that you can show up for everything that’s important to you!
Let me know in the comments below what has helped you shut off those screens at night. I’d love to hear from you!
Wishing you well-being, great sleep and lots of creative inspiration.
Leah
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