Set Your Away Message and Go to Bed: Cozy Analog Sleep Routine Ideas

Key Takeaways:

• A phone-free bedtime routine can help your nervous system shift gears for sleep while supporting your circadian rhythm.
• Incorporating cozy, throwback-inspired steps into your evening can help you get deeper sleep and support more energized mornings.
• Hatch Restore can help you create and stick with a routine, without relying on your phone.

It’s 2002. You’re in your Limited Too pajamas (panda print, obvi) taking in the latest dELiA*s catalog in bed. Your bedroom phone rings (you *finally* convinced your parents to get you that purple translucent landline). After a quick chat with your bestie, you cozy up for a great night of sleep — no smartphone to be seen.

Remember when bedtime was actually relaxing? Before smartphones came into the picture, winding down for sleep felt easy (and so did waking up actually feeling refreshed). While you may not be able to go back to the pre-doomscrolling days, you *can* set up a throwback-inspired sleep routine that regulates your nervous system and circadian rhythm.

Below, learn more about why going analog can help your sleep, and get inspo for your own nostalgic screen-free bedtime routine.

Table of Contents

1. The Benefits of a Screen-Free Bedtime Routine
2. Offline Bedtime Routine Ideas to Try Tonight
3. FAQs
4. References

The Benefits of a Screen-Free Bedtime Routine

Before smartphones turned bedtime into one last chance to scroll, many evenings naturally included built-in wind-down activities: reading a book, listening to music, chatting with family, or setting up an AIM away message and calling it a night. While these routines may feel nostalgic, they also supported a clear transition between the stimulation of the day and the restfulness of sleep.

These days, screens blur that boundary. Endless notifications, social media feeds, and streaming content can keep the brain engaged long after the body is ready for bed. Creating a phone-free bedtime routine helps reduce that stimulation while reinforcing your body’s internal clock. Over time, consistent evening rituals can signal that sleep is approaching, making it easier to fall asleep, stay asleep, and wake up feeling more refreshed.

Offline Bedtime Routine Ideas to Try Tonight

If you’re ready to party (read: go to bed) like it’s Y2K, take a cue from the Hatch creative team’s cozy, screen-free bedtime routines.

Cuddle With Your Pet and Sip Tea

“I take a long, hot shower with the lights off and a cozy nightlight on, make a cup of peppermint tea, and pile on enough blankets to basically create my own weighted blanket. My cat immediately takes that as a cue to get into position, either on top of me or curled up between my legs, and then I'm out for the night!” -Ali, visual growth designer

Work on a Project With a Podcast

“I'm currently working on sewing patches on a jean jacket. I've collected one from every national park I've visited (23!!!). I do that and listen to a full 2-hour Diabolical Lies podcast episode…bliss!” -Julia, freelance copywriter

Knit and Listen to Cozy Music

“My main nighttime activity changes between knitting or reading on the couch and listening to records with a little tea on the side. Olivia Dean and Motown are literally peak coziness.” -Candy, marketing copywriter

Do Arts and Crafts

“I love to make beaded jewelry at night! I do it mostly to keep me off my phone at night! I sit on a big floor pillow at my coffee table while I watch TV or listen to a podcast. It’s relaxing until I spill tiny beads everywhere!” -Kathryn, social creative manager

Journal and Stretch

“I mostly read or journal, although I've started to do that thing where you put your legs up the wall before bed, which is supposed to help you relax.” -Lauren, senior creative, growth

Draw or Color

"I'm a serial hobbyist, so I'm always jumping from one hobby to another. Recently, I've been enjoying my 'reverse' coloring book. It's a coloring book that has lots of colors and no lines so you get to add them in and create whatever image you want!" -Ilana, social media creator and strategist

Write a Letter (or Five)

“I like to sit down and write friends and family snail mail letters at night! After writing a few notes, I cover the stationery in cute stickers and decorate the envelope, then drop them by the front door before I go upstairs to shower and do my skincare routine.” -Ashley, freelance copywriter

Take a Walk

“I'm lucky if I read before bed. But my husband and I do take like 2-6 little walks a day if that counts!” (Sidebar: It counts) -Meg, senior copy creative, marketing

Read and Declutter

“I read and leave my phone at my desk so it doesn’t bother me on my nightstand. I also love a 10-minute tidy sesh. My Hatch reminds me it's time for bed at 9 PM, so usually at that time I plug my phone in at my desk, get ready for bed, and put away clothes and random things from the day.” -Sara, director, growth marketing

Go phone-free at bedtime — and get deeper sleep for more energized mornings — with Hatch Restore.

Frequently Asked Questions

Why do screens make it harder to fall asleep?

Screens can keep the brain mentally engaged at a time when it should be winding down. In addition, bright light exposure in the evening may interfere with the body's natural production of melatonin, a hormone that helps regulate sleep and signals that it's time for bed.

How long should a bedtime routine be?

There's no perfect length, but many people benefit from spending 20-60 minutes winding down before bed. Even a short routine can help signal to your brain and body that sleep is approaching, especially when practiced consistently.

Do I have to completely avoid my phone before bed?

Not necessarily. If a completely screen-free evening feels unrealistic, try creating a small buffer between your last screen use and bedtime. Even setting your phone aside for the final 20-30 minutes of the night can help create a calmer transition into sleep.

References

1. AlShareef S. M. (2022). The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults. Sleep science (Sao Paulo, Brazil), 15(Spec 2), 318–327. https://doi.org/10.5935/1984-0063.20200128
2. Harvard Health Publishing. (2024, July 24). Blue light has a dark side. Harvard Health. https://www.health.harvard.edu/healthy-aging-and-longevity/blue-light-has-a-dark-side