Digital detox

Whether it's quickly checking the news, scrolling through social media, or watching a series – digital devices are part of many people's evening routine. But too much screen time, especially in the evening, can put a real strain on our sleep. Learn here why digital stimuli negatively impact our sleep and how a conscious digital detox can help.

Table of contents

1. Digital constant availability – a modern problem
2. How screen time affects our sleep
3. Why a digital detox is worthwhile
4. Tips for digital relaxation in the evening
   

5. Conclusion

1. Digital availability – a modern problem

Around 80% of people use their Smartphone even in the hour before falling asleep – whether for reading, chatting or streaming. But our brain is Rhythm and calm in order to sleep well.

The constant availability of digital content not only causes mental overload, but can also suppress our natural fatigue—similar to stress, which is also a common sleep disruptor. Learn more in this article. “How stress affects our sleep”.

2. How screen time affects our sleep

Digital devices such as Smartphones, tablets or laptops radiate blue light This light inhibits the production of the sleep hormone Melatonin, which is responsible for the natural day-night rhythm.
At the same time, digital content – ​​especially social media, news or videos – stimulates our brain and makes it difficult to switch off.

Those who find it difficult to relax in the evening can benefit from proven methods for calming down. Discover our article on this topic. "Fall asleep relaxed."

3. Why a digital detox is worthwhile

A conscious Avoid digital media in the evening can noticeably contribute to sleep quality. Digital detox no longer keeps the body artificially awake – melatonin can take effect, and we can rest better.

Benefits of digital detox in the evening:

• Fall asleep faster

• Fewer nighttime waking periods

• Deeper, more restful sleep

• More energy & better mood in the morning

You can also find out how good sleep influences our overall well-being in the article “Does sleep prolong life?”.

4. Tips for digital relaxation in the evening

Even small changes in everyday life can help to make the digital detox a success:

📴 1. Digital time out before bed

Turn off all screens at least 30–60 minutes before bedtime.

🌙 2. Activate blue filter

Use night modes or special apps that make the screen light warmer.

📵 3. SmartBan the phone from the bedroom

Use an analog alarm clock and charge your phone outside the bedroom.

📚 4. Establish relaxing evening rituals

Reading a book, meditating, taking a warm bath – these are ways to naturally relax your body. You'll find inspiration in this article. “How to develop a good evening routine”.

⏰ 5. Define fixed media times

Plan your media consumption consciously and not as a gap filler before falling asleep.

5.Conclusion

• Avoiding digital devices in the evening supports natural melatonin production.

• Less screen time helps you fall asleep faster and get better deep sleep.

• A conscious digital detox reduces sensory overload and mental restlessness.

• Sleep quality noticeably improves – you wake up feeling more rested and balanced.

• More energy, better concentration and a more stable sense of well-being in everyday life.