Dim lights and put screens away
Reducing bright evening light can help your body prepare for sleep.
The number, drawn
Why it matters
Bright light near bedtime can delay the internal clock that helps time sleep. CDC recommends switching off electronic devices at least 30 minutes before bed. This is practical sleep guidance, not a demonstrated percentage reduction in disease risk.
How to do it
- Set a reminder to finish screen use before your intended bedtime.
- Use gentler lighting as bedtime approaches.
- Choose a quiet activity such as reading a printed book.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Choose when screens will go off tonight, at least 30 minutes before bed, and pick a quiet activity to replace scrolling.
5 minutes
Prepare a screen-free bedtime option, such as a printed book, and choose gentler room lighting that still lets you move safely.
15 minutes
When bedtime is approaching, start quiet reading with electronic screens put away; keep the lighting comfortable for reading and moving safely.
30 minutes
Spend the final half hour before your intended bedtime on a quiet activity without electronic screens, using comfortable, gentle lighting.
A plan
Make a quieter end to the day
- Stage 1: Choose a realistic time to stop using screens before bed.
- Stage 2: Prepare a quiet replacement activity and gentler lighting.
- Stage 3: Try the routine across several evenings and adjust it to fit your life.
In real life
- Swap a last half hour of scrolling for a printed book before bed.
- Choose softer room lighting as your intended bedtime approaches, keeping enough light to move safely.
Watch out for
- Common mistakePutting away your phone while leaving the television on misses another bright screen, so wind down without either.
- Common mistakeDimming lights so far that you cannot move safely creates a hazard, so retain the light you need.
Trusted guides
Check usSources
- Evidence grade
- B Consistent large cohort studies, with some trial evidence.
- Basis
- CDC sleep guidance and NIOSH evidence on circadian responses to evening light
- The number
- Turn off electronic devices at least 30 minutes before bed (CDC, 2024)
- Outcome
- recommended minimum screen-free time before bed
- Comparison
- CDC bedtime guidance
- Tier 1 guidelineAbout SleepCDC, 2024
- Tier 1 guidelineEffects of Light on Circadian RhythmsCDC NIOSH, 2020
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.