Set an Evening Screen Curfew

Stop stimulating screen use in the last hour before bed, or dim and reduce engagement.

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Evidence suggests…

Observational reviews associate greater evening screen time with shorter, later sleep, likely through light and cognitive arousal. Reducing pre-bed screen use is a plausible, low-risk habit. Evidence is correlational and effect sizes are modest, so we frame this as reasonable hygiene rather than a proven fix.

No stimulating screens in the last 30–60 min before bed all levels home

better sleepenergygeneral adultsstudentsparents

5 ordered steps with their dose, from Caffeine & Screen Cutoff Plan.

Common misconceptions

“Night mode makes screens harmless.” It reduces blue light but not engaging content.
“TV in bed relaxes me into sleep.” Screens in bed tend to delay sleep onset.

What we won't claim

Do not claim to diagnose, treat, or cure insomnia, sleep apnea, or any sleep disorder
Do not promise guaranteed, instant, or permanent improvements in sleep
Do not present these general hygiene techniques as clinical therapy (e.g., CBT-I) or a substitute for medical care

When to seek a professional

Loud snoring with witnessed gasping/choking or breathing pauses plus daytime sleepiness (possible obstructive sleep apnea), refer to a clinician
Difficulty falling or staying asleep at least 3 nights/week for 3+ months with daytime impairment (possible chronic insomnia disorder), refer to a clinician
Excessive daytime sleepiness despite adequate time in bed, or falling asleep involuntarily during activities, refer to a clinician

Key sources (3), grade mix A:3 · B:0 · C:0

Every source below carries its own grade and links to the original study. This is the audit trail.

AM. I. Silvani, R. Werder, C. Perret (2022) · Frontiers in Physiology · 10.3389/fphys.2022.943108

AXin He, Bei Pan, Ning Ma, Dan Li, Weize Kong, Qian Liu, Xiaowei Liu, Xiaoman Wang, Xiyuan Deng, Kehu Yang (2025) · Frontiers in Psychiatry · 10.3389/fpsyt.2025.1640263

AJake Linardon, Cleo Anderson, Zoe McClure, Claudia Liu, Mariel Messer (2024) · Sleep Medicine · 10.1016/j.sleep.2024.08.025

✓Explore all 891 studies in Sleep →

The full evidence base this focus area draws on, every study with its grade and DOI.