Digital Detox Resolutions: Break the Screen Cycle & Sleep Better

Are you ready to sleep better this year! 

Happy 2025! It’s a new year, and with it comes the promise of fresh starts and new year resolutions.

That’s why, the start of a new year is a perfect time to re-evaluate habits that affect our well-being.  One of the most impactful areas to focus on is the amount of screen time we indulge in, particularly before bed. 

Wake up to a NEW YOU in 2025

But let’s be honest: how many times have you sworn off bad habits, only to give up midway through February or even sooner? How many times have you promised yourself not to use your phone in bed, only to scroll through your phone late at night, doomscrolling your way into yet another restless night of poor sleep? 

Yes, the cycle does feel inescapable, especially if you use your phone as an alarm clock, because let’s face it, it’s right there, on your nightstand, tempting you to reach for it. This simple fact might make it feel like this (the scrolling before bed) is a battle that you just cannot win.  

READ: What happens when you use your phone in bed?

Did you know a digital detox, especially in the hours leading up to sleep, can significantly improve sleep quality and overall health? 

However, here’s the good news: breaking up with your screens, at least before bed, might just be the simplest, most effective resolution you can make this year. 

The Impact of Screen Time on Sleep Quality

Screens are EVERWHERE. They have become an inescapable part of modern life, but their presence can come at a cost. The blue light emitted from devices like smartphones, tablets, and laptops interferes with melatonin production, which is a key hormone that regulates your sleep-wake cycle. Reduced melatonin levels can delay sleep onset and disrupt your ability to enter deep, restorative sleep.

Beyond the physiological effects of blue light, screens also serve as a gateway to mental stimulation. Watching videos, scrolling through social media, or playing games keeps your brain active when it should be winding down. 

This overstimulation can make it difficult to relax and transition into a restful state, leaving you tossing and turning instead of drifting off peacefully.

READ: Screen Time & Sleep: How Digital Devices Affect Sleep

Steps to a Digital Detox for Better Sleep

A digital detox doesn’t mean giving up screens entirely. It’s about creating boundaries and cultivating healthier habits, especially around bedtime. Think of it as a way to reset your brain and body so you can get the restful sleep that you need.

Here are some actionable steps to help you break the screen cycle and reclaim quality sleep:

1. Establish a Digital Curfew

Set a specific time each evening to power down your devices. Ideally, aim to disconnect at least 60-90 minutes before bedtime. 

This signals your brain to start relaxing and primes your body for sleep. 

Use this time for low-tech activities that promote calmness. Read a book, do some light stretching, meditate, or do some breathing exercises. 

READ: The benefits of deep breathing for improved sleep quality

2. Create a Relaxing Bedtime Routine

At Mudita, we are big fans of an offline bedtime routine. Our brains LOVE routines, especially bedtime routines, because they create a consistent, calming transition from wakefulness to sleep. 

During your bedtime routine, replace screen time with soothing rituals. You might read a book, journal, stretch, practice mindfulness, or take a warm bath. 

Our Mudita Harmony 2, an alarm clock designed with mindfulness in mind, includes features like soothing sounds and a Meditation Timer, which can help you practice mindfulness meditation before bed.

Plus it also comes with a nifty Bedtime Reminder feature, which will alert you to put away those devices and start our offline bedtime routine. 

3. Make Your Bedroom a Tech-Free Zone

We cannot stress this point enough! When you transform your bedroom into a sanctuary for rest, by removing all electronics and digital devices, you create a space that is conducive to sleep. 

Your brain, then, associates your bedroom with sleep and not with work or entertainment. This is especially important if you have a hard time falling asleep at night. If your bedroom is filled with screens, it can be difficult to wind down and relax before bed because your brain associates the space with work or entertainment.

The absence of screens helps reinforce your association between this space and sleep. 

Devices like the Mudita Bell 2, a minimalist alarm clock free from disruptive lights and notifications, ensure you wake up refreshed without relying on your smartphone as an alarm.

4. Track Progress and Stay Consistent

Like any habit, adjusting to a digital detox takes time. Keep track of your progress and celebrate small wins. 

Remember, consistency is key to reaping the full benefits of this change.

The Benefits of Quality Sleep

Better sleep is transformative, impacting nearly every aspect of your health and well-being. By improving sleep quality, you can:

• Enhance memory and cognitive performance^[1]

• Boost emotional resilience and reduce stress ^[2]

• Support cardiovascular health and reduce the risk of chronic conditions ^[3]

• Regulate hormones that affect appetite, mood, and metabolism^[4]

• Feel more energized and productive during the day

Small Changes, Big Impact

It’s important to ensure that a digital detox doesn’t feel like a sacrifice. If you think of it as something ‘bad’ or restrictive 

Think of it as an opportunity to reconnect with yourself and prioritize your health. 

Devices like Mudita Harmony 2 and Mudita Bell 2 can support this journey by helping you unplug and create a sleep environment free of distractions.

This year, make better sleep a cornerstone of your New Year’s resolutions. A restful night isn’t just a luxury—it’s a necessity for living a healthier, more fulfilling life. By breaking the screen cycle, you’ll find that quality sleep is within reach, bringing you one step closer to a happier and more balanced you.