Why I Turn Screens off at 10 PM

Sometime this autumn, I decided to turn off both phone and computer at 10 pm (sharp!).

The discipline in my home was very strict, and I’d never go a second past 10 pm! (I live by myself, by the way)

At this time, I’d usually go to sleep around midnight, especially if I was working on something on my computer (or scrolling through my phone for no good reason).

And then, suddenly, it was 10 pm, and my phone was off (on flight mode and only Spotify allowed) and my computer was turned off and put away as well.

And it was still about two hours till I’d usually go to bed.

What the hell should I do??

It turns out, I used this time without technology differently than expected.

I’d suddenly realize that I was actually very tired.

It’s something that you don’t really feel when you have the light of the screen in front of you.

I was tired. Very tired.

And my computer wasn’t there to keep me awake.

So, I’d prepare for bed and go to sleep.

Falling asleep at 10:30, adding 1,5 hours to the time I would usually sleep (exactly one sleep cycle!).


Giving myself a little downtime and reading before bed, along with going to sleep when I was tired (instead of when I was too tired to stare at my computer any longer), revolutionized my sleep.

I started sleeping so much better.

I woke up refreshed in the morning.

And I was so surprised how this habit had turned out. I did not decide to go without technology after 10 pm to get more sleep.

I simply wanted to create some quiet time for myself.

I had no idea that I was this tired.


I wanted to light a candle. To read. To write. To do yoga. To colour a whale.

And sometimes I did those things. Sometimes I’d do a yoga flow I did not see coming, for the simple reason that there were no distractions anymore.

My nights were wonderful. My sleep became so much better.

This short time without technology became my favourite time.

And I started approaching the next day with new and fresh energy.

It was, to me, a tiny change. A change with completely different reasons behind it.

A habit that changed the way I look at my nights, that changed my before-bed routine, my sleep – and ultimately, my mornings.

One tiny rule, that allowed me to put away all my work, all my duties, and give myself time for myself. Sometimes for sleep, and sometimes for bedtime yoga.

One tiny rule, that changed so much.

Over to you: have you tried turning your phone and computer off a couple of hours before you go to bed? How did it feel?

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  1. Chuck Vadun

    Chuck Vadun

    January 16, 2018 at 2:37 pm

    Totally agree. We don’t have a set time, but I know if I want to go to sleep within an hour or so, I get away from the screens. Only exception is when I’m reading a book on the iPad 😉

  2. 70/365: Meal prepping! – Ice cream loving yogi

    January 21, 2018 at 4:59 pm

    […] This will be quick one, as I´m keeping to my rule of no screens after 10 pm! […]

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    May 24, 2020 at 7:15 am

    Hi! I interest this book can you sent me the PDF of this thank you

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