Ever find yourself scrolling just one more time before bed - only to end up wide awake an hour later?  You’re not alone. Screens emit blue light that suppresses melatonin (your sleep hormone) and keep your brain alert long after you’re ready to rest.

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Here are 4 simple ways to set healthy digital boundaries tonight:

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Set a “digital sunset.”

Turn off all screens at least 60 minutes before bed. Let your brain shift from stimulation to stillness.

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Use Night Shift or Blue Light Filters.

If you must be on a device in the evening, turn on warm lighting modes or wear blue-light–blocking glasses.

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Create a “charging zone” outside the bedroom

Your phone doesn’t need to sleep next to you.

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Replace scrolling with soothing.

Try gentle stretches, journaling, or listening to calming music instead.

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Your mind deserves a soft landing at the end of the day. By setting small tech boundaries, you teach your body it’s time to rest - not refresh.

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If sleep continues to be a struggle, we’re here to help. Call us at 320-441-2104 to assist with your sleep study and treatment needs!