Screens in the evening: a realistic approach
You do not have to give up your phone. Change how and when.
Somni team · Awaiting review by a sleep clinician
Phones, laptops and TV are part of evenings for most people. Rather than an all-or-nothing rule, aim to make the last part of the evening calmer.
- Set a "screens down" time at the start of your wind-down.
- Turn on night mode and lower the brightness earlier in the evening.
- Swap endless feeds for something with an end: one episode, one chapter.
- Charge the phone outside the bedroom, or at least out of reach.
- Use do-not-disturb so messages wait until morning.
Make the alternative easy
Leave a book, a notebook or a stretching mat where you usually sit in the evening.
When to see a doctor
If you often struggle to sleep, snore loudly, stop breathing or gasp in your sleep, or feel very sleepy in the day, talk to a doctor. Somni shares general habits and is not a medical service.
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General sleep habits, not medical advice. Check with a healthcare professional about your own situation.
