The majority of people keep their phones close by at night. According to a survey by the American Academy of Sleep Medicine (AASM), 87% of Americans sleep with their phone in the bedroom. Another AASM survey revealed that 91% of people have stayed up too late binge-watching television. While phones and TVs are part of everyday life, they can also come at the expense of quality rest. Research shows that nighttime screen use increases the risk of insomnia and can reduce overall sleep time.
Simple steps to reclaim your bedtime:
- Turn off devices early. Power down electronics 30–60 minutes before bed to give your mind time to relax.
- Move your phone. Keep it in another room if you can. If you use it as an alarm, swap it for a clock.
- Create a wind-down routine. Try reading, journaling, or taking a warm shower to signal to your body it’s time to rest.
- Stick to a schedule. Going to bed and waking up at consistent times helps regulate your sleep cycle.
- Silence alerts. If your phone must stay nearby, turn off notifications to avoid nighttime disruptions.
Digital media is part of modern life, but it doesn’t have to get in the way of quality sleep. Even small amounts of lost rest can add up, affecting your health, mood, and daily performance. By setting limits on screen use before bed and creating a calming nighttime routine, you can safeguard your sleep and wake up feeling more refreshed.
American Academy of Sleep Medicine (sleepeducation.org)