How to Switch Off After Screens: A 30-Minute Wind-Down Routine

Laptop all day, phone on the commute, TV in the evening, then one last scroll in bed. It's no surprise so many of us lie down feeling wired. Here's a simple 30-minute routine to help you switch off after screen time.

Why screens make it harder to wind down

• Bright light late at night tells your body clock it's still daytime.
• Endless content keeps your mind busy, with always one more video or message.
• Tired eyes. Focusing on a screen up close for hours means you blink less, which can leave eyes feeling dry and strained.

The 30-minute screen wind-down routine

Minute 0: Screens off and lights down

Pick a set time, ideally 30 to 60 minutes before you want to sleep. Plug your phone in to charge outside the bedroom if you can, and switch to lamps or a warm sunset light. A sunrise alarm with a sunset mode fades out gradually, which is a nice replacement for scrolling.

Minutes 1 to 10: Warm shower or bath

A warm shower is a reliable signal that the day is over. Make it a small ritual: a bar like our Calming Lavender Soap, with real lavender essential oil, turns an ordinary wash into a moment to slow down.

Minutes 10 to 20: Rest your eyes

If you choose to use a warming eye mask, follow its supplied instructions for setup, suitability, temperature and session length. Keep it to a brief, awake rest, stop if uncomfortable and disconnect it after use as directed.

Minutes 20 to 25: Write it down

Grab a notebook and jot down anything still on your mind, plus tomorrow's top three tasks. Getting it on paper means you don't have to hold onto it while you're trying to sleep.

Minutes 25 to 30: Something slow

Read a few pages of a paper book, stretch gently or do some slow breathing. Try breathing in for a count of four and out for a count of six for a few minutes.

Lights out

Put on your sleep mask if you use one, and you're done.

Making the routine stick

• Same order, every night. Repetition is what turns it into a cue for sleep.
• Start small. Even 10 minutes without screens is better than none.
• Use an old-fashioned alarm. If your phone is your alarm, it's very tempting to check it in bed.
• Be kind to yourself. Missed a night? Just pick it back up tomorrow.

Frequently asked questions

Does night mode on my phone help?

It reduces some blue light, but it doesn't stop the endless scroll, which is often the bigger problem. Putting the phone down entirely works best.

How long before bed should I stop using screens?

Aim for 30 to 60 minutes. If that feels like a lot, start with 15 and build up.

Is a warming eye mask safe to use every night?

Check the supplied manual for frequency, suitability and session limits rather than assuming nightly use suits everyone. Ask an appropriate healthcare professional about eye symptoms or a condition, and stop using the mask if it feels uncomfortable.