Power down to power up: Evening habits that work

Screens and digital devices have quietly become part of how many of us relax at the end of the day. Whether it’s scrolling through social media, watching TV, or replying to messages, these habits feel harmless, almost automatic.

At first glance, there’s nothing inherently wrong with this. Technology plays an essential role in modern life. But when we look a little closer at how our bodies prepare for sleep, it becomes clear that evening screen use may be working against us rather than helping us unwind.

The issue isn’t the presence of screens, it’s how and when we use them. In particular, late-night exposure can interfere with natural biological processes, making it harder to fall asleep and stay asleep.

Understanding blue light and your body clock

To understand why screens can disrupt sleep, it helps to know a bit about circadian rhythm—your body’s internal 24-hour clock.

This rhythm regulates when you feel alert and when you feel tired, largely in response to light. In the morning, exposure to natural sunlight signals your body to release cortisol, helping you wake up and feel energised. As evening approaches and light fades, your body produces melatonin, the hormone responsible for making you feel sleepy.

Blue light plays a key role here. It’s a type of light naturally emitted by the sun, and during the day, it’s beneficial; it helps boost attention, mood, and reaction times. However, artificial sources such as phones, tablets, computers, and televisions also emit blue light.

The problem arises when we’re exposed to this light at night. Unlike the gradual dimming of natural daylight, screens deliver concentrated blue light directly into our eyes, often just inches from our faces. This can trick the brain into thinking it’s still daytime, delaying the release of melatonin and pushing back our natural sleep cycle.

Research suggests that exposure to bright light in the two hours before bedtime can significantly affect sleep quality, making it harder to fall asleep and reducing overall restfulness. Over time, this disruption can lead to fatigue, reduced concentration, and even longer-term health effects.

There are also growing concerns about eye strain. Prolonged screen use can contribute to digital eye fatigue, dryness, and headaches—especially when combined with poor lighting or long, uninterrupted sessions.

Rethinking evening relaxation

If screens aren’t the best way to wind down, what are the alternatives?

The good news is there are plenty of options, many of which not only avoid disrupting sleep but actively support mental and physical wellbeing.

Reading is one of the simplest and most effective alternatives. Unlike screens, books don’t emit blue light, and they engage the brain in a calming, focused way. Regular reading has been linked to improved memory, stronger critical thinking skills, and even a reduced risk of cognitive decline later in life.

If reading doesn’t appeal, hands-on activities can offer a similar sense of relaxation. Crafts like knitting, crocheting, drawing, or building something with your hands provide a tactile, mindful experience that helps shift your attention away from the day’s stresses. They also come with the added satisfaction of creating something tangible.

For those who prefer movement or fresh air, stepping outside in the evening can be surprisingly restorative. Even a short walk can help clear your mind and signal to your body that it’s time to wind down. In darker months, the night sky offers its own quiet form of entertainment. Stargazing can be both calming and awe-inspiring, encouraging you to slow down and disconnect.

You might also consider other low-stimulation activities like journaling, light stretching, meditation, or listening to music or podcasts without a screen. These options allow your mind to relax without the overstimulation that often comes with digital devices.

Creating a healthier evening routine

You don’t have to eliminate screens entirely to improve your sleep. Small, intentional changes can make a big difference.

Try setting a “screen curfew” an hour before bed, dimming lights in your home, or using features like night mode to reduce blue light exposure. Creating a consistent bedtime routine, one that signals to your body that it’s time to rest, can help reinforce a healthier sleep pattern over time.

Ultimately, winding down is about giving your mind and body the chance to shift gears. By choosing more mindful, low-tech ways to relax, you’re not just improving your sleep—you’re investing in your overall wellbeing.

So tonight, consider putting the phone down a little earlier. You might be surprised at how much better you feel for it.