Coaching practices for No Screen Bedtime Reading

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For No Screen Bedtime Reading, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I want to stop the bedtime scroll, but if I just lie there with nothing my mind races, so I keep reaching for the phone again because I don’t know what else to do with that wind-down hour.
• There’s no point where I actually put the screen down for the night
• My bed has basically become where I scroll and watch shows, not where I sleep
• I’m staring at a bright screen right up until I close my eyes and then I lie there not even tired, and I’m starting to think all that late light is the reason it takes me an hour to fall asleep.
• It’s not the brightness that gets me

Practices that may help

1. Replace phone scrolling with a physical book at bedtime
   A physical book provides relaxation without blue light, notifications, or the variable-reward loop.
   The Phone-Free Bedroom
2. Set a screen cutoff time
   Pick a consistent hour to put screens away and protect the wind-down window.
   The Digital Sunset
3. Keep screens out of the bedroom
   Reserve the bed for sleep so the space itself cues winding down.
   The Digital Sunset
4. Set a screen curfew 60-90 minutes before sleep
   All screens off 60-90 minutes before intended sleep time — including television.
   The Phone-Free Bedroom
5. Curb stimulating content before bed
   Cut the arousing, attention-grabbing content, not just the screen brightness.
   The Digital Sunset
6. The Digital Sunset
   A "digital sunset" is winding down screens and bright light in the evening to protect sleep. The strongest part of the case is light timing — bright light at night delays your clock and keeps you alert — plus the simple fact that engaging content and late scrolling displace sleep. The popular blue-light-glasses fix, by contrast, has weak and mixed evidence, so this hub leans on the levers that actually hold up.
7. Dim your evening light
   Lower overall light intensity at night — the lever that actually moves your clock.
   The Digital Sunset
8. Build a consistent pre-sleep wind-down routine
   Create a repeatable 30-60 minute pre-sleep sequence that cues the nervous system toward rest.
   The Phone-Free Bedroom
9. Dim light in the evening
   Lower light intensity in the last hours before bed so the clock can wind down.
   Circadian Rhythm Optimization
10. Restore the bedroom as a stimulus for sleep only
    Reserve the bed exclusively for sleep and sex — no working, scrolling, or watching in bed.
    The Phone-Free Bedroom

Describe your situation in your own words to search the complete practice library.