Turn off screens
This practice is linked to lower rates of poor mood and daytime fatigue.
What You'll Do
Turn off all screens 30 minutes before bed to improve your mood and sleep quality.
Scientific Basis
Avoiding any screen use in bed over nights per week (>2 nights) is associated with ~26% lower rates of poor mood and daytime fatigue, promoting emotional stability and sleep hygiene.
Grigg‑Damberger, M. M. (2020). Bedtime screen use in middle‑aged and older adults: impact on sleep and mood. Journal of Clinical Sleep Medicine.The Science of Impact
Reducing screen time in bed can lead to a significant improvement in mood and energy levels, enhancing overall quality of life.
Improved sleep hygiene can decrease the risk of chronic fatigue and associated health issues.
Better emotional stability can lead to improved productivity and social interactions.
Pro Tips
Limit screen use in bed to no more than 1 night per week.
Establish a bedtime routine that includes reading a book instead of using a phone.
Set a specific time to turn off all screens at least 30 minutes before bedtime.