3 Simple Tips for a Phone-Free Bedtime Routine

When I work with my busy professional clients, the first thing we look at is usually their sleep. When you're struggling with overwhelm, high levels of stress, and a calendar with little to no time for yourself, we have to first focus on getting your physical energy in great shape. This is where sleep comes in - and as you may very well know, electronics and social media don’t necessarily promote restful sleep.

If you consider yourself a high achiever or a perfectionist, and your main focus for the past few years has been your career, chances are that you’re struggling with some of these issues:

• You have trouble falling asleep, because your brain keeps spinning

• You wake up in the morning feeling exhausted and tired

• You often feel nervous, impatient, and restless

• Your phone is on until the minute you turn off the lights

• You often have bad dreams and wakeup with a funky energy

• You are easily irritable when something is stressful to you

In this post, you're going to find three simple tips that will help you glow up your bedtime routine (even though they may not necessarily feel super “glowing”) to help your body and mind better prepare for a peaceful night of sleep. As a glowing woman, you want to be sure to have the energy you need to accomplish all your assignments the next day, make time for self-care, and be a kind and loving human!

1 - Leave Your Phone Out of Your Bedroom

One habit that many of my clients have is that they scroll through Instagram, check work emails, and read the news until they turn off the lights. Does this sound familiar? What happens when you're trying to fall asleep is that your brain is still hyperactive, processing what you were just looking at. It keeps your sympathetic nervous system alert, and you may struggle to fall asleep. Electronics in the bedroom not only have the power to destroy your sleep, they can also destroy your relationship.

Having clear boundaries with your electronics is a key element for your physical, mental, and emotional health. I personally don’t bring any electronics into my bedroom, and I have found that a radical boundary works best for me. Take a moment to reflect: What is your current phone habit at night time? How do you want to handle it moving forward?

2 - Stop Scrolling at a Certain Time

Besides the fact that scrolling through Instagram and the news brings your focus away from you and puts it on what's happening in other people's lives, the blue light from your screen prevents the body from producing melatonin, the sleep hormone that gets the body into a relaxed state.

Turn on “Night shift” on your iPhone to get rid of the blue light after a certain time of day, and I recommend you set a specific time with yourself to get off your phone at night anyway (e.g. 8pm), so your nervous system can start slowing down to help your body prepare hormonally for restful sleep.

3 - Get an Alarm Clock

When I talk to my clients about keeping their bedroom electronic-free, many women say they need their phone as an alarm clock. While I understand their point, there are without a doubt other ways to make sure you wake up in the morning that don’t involve your phone on your night stand.

You could simply get an alarm clock, for example! This might actually also help with potential snoozing habits? Try it out. I personally use my iPad as an alarm clock, and I always place it outside of my bedroom, so I can still hear it when it goes off. It works very well for me.

If you’re someone who often feels exhausted, but improving your sleep is not even on your radar right now, because you’re pretty much always working or taking care of everyone else, it might be worth it to start thinking about your own health. As a Holistic Health Coach, I help women take one step at a time to a more balanced, glowing life - without compromising their career. To learn more about working together, just click the button below:

Here are some additional blogs about sleep hygiene:

3 Simple Action Steps to Sleep Better

Alarms on Sunday: Do or Don’t?

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