The Evening Wind-Down Crisis
We've all been there: intending to go to bed at 10pm, but still scrolling at midnight. Blue light from screens suppresses melatonin production by up to 85%, making it harder to fall asleep and reducing sleep quality. The solution isn't another app promising better sleep—it's removing screens from your evening entirely.
An analog evening routine signals to your body and mind that it's time to transition from active to restful. It creates a buffer between the demands of the day and the restoration of sleep.
The Wind-Down Routine
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Digital Sunset (8:00 PM)
Set a hard cutoff time for screens. Plug your phone in a different room. If you must use a computer after this time, use blue light filters and set a timer to remind you to stop.
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Prepare for Tomorrow (8:00-8:15 PM)
Lay out tomorrow's clothes. Pack your bag. Prepare breakfast items. This eliminates morning decisions and creates a sense of control.
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Tidy Spaces (8:15-8:30 PM)
Spend 15 minutes resetting your environment. Clear the kitchen counter. Put items back in their homes. You'll wake to order instead of chaos.
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Reflection & Planning (8:30-8:45 PM)
Review today's paper list. What got done? What didn't? No judgment—just observation. Then create tomorrow's list with 3-5 key priorities.
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Gratitude Journal (8:45-8:55 PM)
Write three things you're grateful for from today. Research shows this simple practice improves sleep quality and overall wellbeing.
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Wind-Down Reading (9:00-9:30 PM)
Read a physical book in bed. Fiction works best—it occupies your mind without activating problem-solving stress. This is your transition into sleep mode.
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Sleep Ritual (9:30 PM)
Lights out at the same time each night. Your body loves consistency. Within weeks, you'll start feeling naturally tired at this time.
Why It Works
Benefits of Screen-Free Evenings:
- Fall asleep 40% faster on average
- Deeper, more restorative sleep cycles
- Reduced anxiety and rumination
- More consistent wake times
- Better mood and focus the next day
- Reclaim 1-2 hours of evening time for meaningful activities
Common Challenges & Solutions
Challenge: "I need my phone as an alarm."
Solution: Buy a £10 analog alarm clock. Place it across the room so you must physically get up to turn it off.
Challenge: "What if there's an emergency?"
Solution: Keep your phone in a different room on loud. You'll hear it if someone truly needs you. Everything else can wait until morning.
Challenge: "I'm bored without screens."
Solution: This is your brain experiencing withdrawal from dopamine hits. Push through. After 3-5 days, you'll rediscover the pleasure of reading, journaling, or simply thinking.
Challenge: "My partner is still on screens."
Solution: Do your routine anyway. Often, your partner will notice your improved sleep and mood and want to join. Lead by example.
Customizing Your Routine
This timeline assumes a 10pm bedtime. Adjust accordingly for your schedule. Night shift workers might do this routine in the morning. Parents might condense it into available pockets of time.
The non-negotiables: digital sunset at least 90 minutes before bed, physical preparation for tomorrow, and some form of reflective writing. Everything else is flexible.
Start with just one element—maybe gratitude journaling. Once that's automatic, add the next. Building slowly creates sustainability.