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Limiting caffeine and not using technology in the bedroom can help you fall asleep faster.
Avoid using any technology in the bed to help improve your sleep
The use of technology in the bedroom is a growing problem affecting people of all ages. Wakefit Great Indian Sleep Scorecard 2025 reveals that digital dependency continues to disrupt sleep, with 84% of Indians using their phones before bedtime. Unfortunately, using gadgets at night interferes with both the quantity and quality of sleep, largely due to stimulating content, notifications, and blue light exposure that suppresses melatonin.
With so much of our downtime linked to screens, it is strongly recommended to keep technology out of the bedroom and adopt simple digital detox habits before bedtime.
To help, Dr Sibasish Dey, MBBS, MD, Head of Medical Affairs, South Asia, ResMed, shares 10 tips to ease digital overload and reclaim restful nights.
Set clear “screens off” and “lights out” deadlines
Decide on a specific time each night to power down your devices and another to turn off the lights. Sticking to this routine helps you resist the urge to check one more message or stream another episode, both of which can push bedtime later. A consistent cutoff also creates a screen-free buffer before sleep, giving your body and mind the chance to unwind naturally and settle into a healthy sleep rhythm.
Create a Sleep-Friendly Environment
As per Resmed’s 2025 Global Sleep Survey one of the top sleep recommendations is to make sure your sleeping environment is cool, dark, and quiet to enhance sleep quality. This also means removing any distractions like electronic devices.
Charge Devices Outside the Bedroom
Removing screens from your sleep space reduces temptation and helps reinforce the mind-body association between bed and rest.
Avoid Stimulating Content at Night
Engaging or emotionally charged content keeps your brain alert and delays sleep. Passive, calming activities are far more sleep-friendly.
Replace Screens with Soothing Analog Activities
Switch from digital distractions to journaling or reading print—these promote relaxation and ease bedtime transitions.
Practice a Consistent Wind-Down Ritual
As per Resmed’s 2025 Global Sleep Survey, nearly half of adults report difficulty falling asleep without their nightly routine. Activities like meditation, stretching, or skincare rituals can signal to the body it’s time to rest.
Don’t work in bed
The best mattress is one reserved for sleep. This allows your brain to associate being in bed with those activities, minimising the urge to bring technology into bed with you.
Use Warm Lighting in the Evening
Reduce exposure to bright lights, especially blue light from screens, in the evening to promote melatonin production and signal to the brain and body that it’s time to sleep.
Limit Evening Caffeine & Pair It With Screen Detox
Stimulants and screen exposure amplify sleep disruption. Pair a caffeine cutoff (after 3 p.m.) with reduced screen time for better results.
February 15, 2026, 11:09 IST