Digital detox: how less screen time gives you more energy and sleep
You do not have to delete all your social media — a few simple rules are enough to stop your screen stealing your energy and sleep. Here is where to start.
Screens are not "harmful" in themselves, but an unchecked habit of reaching for your phone steals time, attention and — most noticeably — sleep and energy for the next day. The good news: small rules work better than going cold turkey.
What are the simple rules of a digital detox?
- Keep your phone out of the bedroom, or at least switch it to flight mode at night.
- Do not pick up your phone for the first 15–20 minutes after waking — light, water and breakfast come first.
- Move social media apps off your home screen so you do not open them on autopilot.
- Set aside "screen-free time" — for example during dinner or a walk.
Why does it affect sleep and energy?
A bright screen late in the evening makes it harder for your body to wind down for sleep — read more about how light controls your body clock in "Morning light: how to reset your body clock". And an endless feed of news and notifications keeps your nervous system slightly on edge, which makes it harder to relax in the evening.
If you are just starting to build a healthier routine overall, take a look at "How to start a healthy lifestyle" — a digital detox fits into it well.
In the evening, once the screen is put away, the Silent Nights patch can help you relax, and in the morning X39 offers a boost without extra caffeine.