RestoreAdults
Sleep Better, Scroll Less: How a Phone-Free Bedtime Routine Supports Your Circadian Rhythm
Ashley Abramson
What do puppy reels, work emails, and your ex’s Instagram have in common? They all don’t want you to get a good night’s sleep. While you probably already know bedtime scrolling can be a major sleep-blocker, breaking up with screen time can feel like a battle with your own brain.
Instead of attempting to ditch your phone cold-turkey, create a phone-free sleep routine that replaces your doomscrolling habit with activities that actually relax you. Over time, falling (and staying) asleep will get easier — and your circadian rhythm will thank you.
Below, learn more about how bedtime phone use can disrupt your sleep routine, and how Hatch Restore can help you balance your circadian rhythm for better sleep.
Table of contents
- How Screen Time Affects Sleep
- The Rise of “Doomscrolling” Before Bed
- How Hatch Restore Supports Better Sleep Habits
- FAQs
- Conclusion
- References
How Screen Time Affects Sleep
Phones and other digital devices emit blue light, a short-wavelength type of light that can disrupt your circadian rhythm. During the day, blue light from the sun and overhead lights stimulates the release of cortisol, an energizing hormone. Using your phone at night can trick your body into thinking it’s daytime, interfering with melatonin production (and making it hard to fall asleep).
But it’s not just blue light that can mess with your sleep. The content on your phone can keep your mind alert when you’re supposed to be winding down. Stressful content — like work emails or news articles — might even make you feel mentally and physically anxious before bed. To protect your sleep quality and your overall sleep-wake cycle, experts recommend putting away your phone a few hours before bed.
The Rise of “Doomscrolling” Before Bed
After a busy day, we all need time to unwind — and it’s easy to reach for your phone. What starts out as a quick text or social media check-in can turn into much longer, and you might even feel like you’re stuck scrolling.
It’s not always easy to change this behavior, because social media sites are designed to keep us hooked. Every like, reel, or notification triggers the release of dopamine — the feel-good chemical that reinforces habits — so you’ll naturally seek “more” (even if it means indefinitely delaying your bedtime). The same thing happens with negative content — it’s hard for your brain to mentally “look away” from the excitement.
How Hatch Restore Supports Better Sleep Habits
When you’re used to being glued to your phone before bed — no shame, we’ve alllll been there — it can be hard to figure out a bedtime routine that helps you get the sleep you need. The key is to swap your phone time for activities that help your brain and body settle down instead of perking you up.
Choosing relaxing activities you actually enjoy will make it easier to build a bedtime routine that sticks (hey there, dopamine). Hatch Restore, the smart sleep device and sunrise alarm clock, can help you create healthier, phone-free bedtime habits with science-backed light and audio content created to help you get restorative sleep and wake up refreshed.
Bedtime Cues
Wish someone would remind you when it’s time to put your phone down and shift gears for bedtime? On Hatch Restore, you can create a Cue to Unwind with a personalized light and audio pairing that signals when to start your bedtime routine. You can also use the Goodnight, Phone feature to set a reminder to put your phone away at a time of your choosing.
Guided Routines
Once you’re ready to cozy up, start your Unwind Routine — a personalized playlist of content to help you drift off for sleep. Turn off the big light and soak in a sunset light to support your circadian rhythm, and choose from a whole library of relaxing podcasts, stories, meditations, and ambient music. The best part? Your Unwind will play automatically without your phone, so you can put it in another room for a truly relaxing, screen-free night.
Sunrise Alarm
No need to bring your phone back into the room just to wake up (and definitely no need for a jarring alarm sound). On Restore, you can set a sunrise alarm that helps you wake up gently to a gradual light and sound pairing. (Think pastel hues with birds chirping.) A bonus? The morning light exposure will also support your circadian rhythm, leading to — you guessed it — better sleep.
Key Takeaways
Skipping screen time can be hard, but going phone-free can help you form healthy sleep habits. Hatch Restore’s phone-free features, light, and audio content can help you create bedtime routines you’ll stick with, supporting your circadian rhythm over time.
Frequently Asked Questions
How does screen time affect sleep?
Screens give off blue light, which suppresses melatonin, the hormone that tells your body it’s time to sleep. Plus, content from your phone can keep your mind active, making it hard to mentally shift gears at bedtime. This can make it harder to fall asleep, shorten overall sleep time, and reduce sleep quality.
Can a sunrise alarm or light-based routine really help improve sleep?
Sunrise alarms and circadian rhythm lighting provide gentle cues that help your body know when to wake up and wind down. Devices like Hatch Restore simulate natural light patterns, reduce reliance on phones, and support healthier, more consistent sleep habits.
Is it bad to use my phone as an alarm clock?
Relying on your phone at the bedside can make it harder to unplug. Notifications, late-night scrolling, and bright screens disrupt sleep, while sunrise alarms like Hatch Restore help you wake naturally — without the temptation of screens.
