Coaching practices for Screen Time and Sleep
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Screen Time and Sleep, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- 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.
- There’s no point where I actually put the screen down for the night
- It’s not the brightness that gets me
- My bed has basically become where I scroll and watch shows, not where I sleep
- I’ve thrown everything at my sleep
Practices that may help
- 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 - Set a screen cutoff time
Pick a consistent hour to put screens away and protect the wind-down window.
The Digital Sunset - Curb stimulating content before bed
Cut the arousing, attention-grabbing content, not just the screen brightness.
The Digital Sunset - Keep screens out of the bedroom
Reserve the bed for sleep so the space itself cues winding down.
The Digital Sunset - 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. - Use the two-process model to diagnose your specific sleep problem
Identify whether your sleep issue is a Process S problem, a Process C problem, or both — because the fixes are different.
The Two-Process Model of Sleep - Calculate your sleep efficiency before starting
Track your actual sleep time versus time in bed for one week — the gap is the starting point for restriction.
Sleep Restriction Therapy - 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 - 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 - Schedule regular technology recovery breaks throughout the workday
Take a 10-15 minute technology-free break every 90 minutes to allow cognitive and physiological recovery.
Technostress: What It Is and How to Manage It
Related concerns
- No Screen Bedtime Reading
A physical book provides relaxation without blue light, notifications, or the variable-reward loop.
Replace phone scrolling with a physical book at bedtime
- No Screens Before Bed
All screens off 60-90 minutes before intended sleep time — including television.
Set a screen curfew 60-90 minutes before sleep
- Screen Curfew Sleep
Pick a consistent hour to put screens away and protect the wind-down window.
Set a screen cutoff time
- Single Purpose Devices Before Bed
A cheap alarm clock eliminates the phone-in-bedroom rationalization, freeing the whole room from the device.
Use a dedicated alarm clock to remove the phone from the bedroom
- Do Blue Light Glasses Work
Treat blue-light-blocking glasses as a weak, optional add-on, not the fix.
Don’t over-rely on blue-light glasses
- Evening Routine Screens
Pick a consistent hour to put screens away and protect the wind-down window.
Describe your situation in your own words to search the complete practice library.