20 Natural Sleep-Inducing Habits That Help You Gently Drift Into Dreamland

10. Limiting Evening Screen Time

In our tech-saturated world, screens are often the last thing we see before sleep—and that’s a major problem. The blue light emitted from smartphones, tablets, laptops, and TVs interferes with melatonin production, the hormone responsible for regulating sleep. This disruption can delay sleep onset, reduce sleep quality, and shift your natural circadian rhythm. But it’s not just the light—it’s also the mental stimulation. Social media scrolling, news updates, and binge-worthy shows can all keep your brain in high gear when it should be winding down. To avoid this, implement a “digital sunset” at least an hour before bed. Replace screen time with relaxing, screen-free activities like reading a physical book, journaling, stretching, or listening to calming music or audiobooks. If you must use devices late at night, enable blue light filters or night mode, and dim the brightness. Creating tech-free time before bed sends a clear signal to your body and mind: it’s time to rest. Over time, this habit can significantly improve your ability to fall—and stay—asleep.