"Banish it and get a cool alarm clock. Screen use is associated with "later bedtimes and approximately 50 minutes less sleep each week," according to a 2025 study from the American Cancer Society. When we bring our phones into the bed, we're also leaving ourselves open to " revenge bedtime procrastination." Basically, we try to wrestle whatever free time we felt we didn't have during the day - in a binge of texts, videos or aimless scrolls."
"Books, meanwhile, are the aforementioned water. They require concentration and cultivate empathy, two processes that require brain power, and will almost certainly tire you out. But that's what you're after! It's a very satisfying kind of exhaustion, with the implicit understanding that your mind is shutting down. Plus: if you're reading fiction, the last lucid moments of your day are spent considering someone else's life, not your own."
"Sleep experts recommend eating your last full meal two to three hours before bed, as a late feast can carry digestion into the bedroom, which disrupts your circadian rhythm. One of the biggest benefits of an early dinner is it gives you time to move around a bit afterwards (maybe even a digestive walk around the block), which helps regulate blood sugar and limit weight gain."
Removing phones and screens from the bedroom reduces late bedtimes and roughly 50 fewer minutes of sleep per week, and prevents revenge bedtime procrastination caused by late-night scrolling. Reading fiction before bed requires concentration and cultivates empathy, producing a satisfying mental tiredness that eases worry and eases transition to sleep. Eating the last full meal two to three hours before bedtime prevents digestion from disrupting circadian rhythm and allows time for a post-meal walk to regulate blood sugar. Limiting evening fluid intake reduces nocturia, especially in adults over 50, and prevents needless sleep interruptions.
Read at InsideHook
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