I’ll be the first to admit it—unwinding with my phone in bed used to be my guilty pleasure. After a long day of juggling work, family, and the never-ending to-do list, scrolling through social media or catching up on emails felt like “me time.” But over time, I noticed something was off. My sleep wasn’t what it used to be, my energy levels were tanking, and there was a nagging sense that I was missing something important. That’s when I made the decision to ditch screens before bed. And let me tell you, it’s been life-changing—not just for me but for my family as well.
If you’re a dad like me, juggling work-life balance and trying to be present for your kids, this one change might be the best thing you could do for yourself and your family. Let’s dive into why stepping away from screens before bed is such a big deal and how it can transform your life.
The Problem With Screens Before Bed
- Blue Light Messes With Your Sleep
- I didn’t realize it at first, but that blue glow from my phone was seriously messing with my sleep quality. Blue light suppresses melatonin production, which is the hormone that tells your body it’s time to wind down. I’d spend an hour scrolling, then wonder why I couldn’t fall asleep easily. Cutting out screens has helped me sleep faster and deeper.
- Mental Overload
- Another thing I noticed was how overstimulated my mind felt after checking emails or scrolling through news feeds right before bed. Instead of feeling calm and ready to sleep, my brain felt like it was running in overdrive. Letting go of screens has given me a clearer, more relaxed mind at night.
- Lost Connection with the Family
- This one hit me the hardest. I realized I was spending my last waking moments staring at a phone instead of connecting with my wife or checking in with my kids. Now, I dedicate that time to meaningful conversations or reading bedtime stories. It’s made a world of difference in how connected I feel to my family.
What Happened When I Ditched Screens Before Bed
When I finally decided to put my phone down an hour before sleep, everything started to shift in really surprising ways. Here’s what happened:
- Better, Deeper Sleep
- Within the first week of turning off screens at night, I noticed how much better I was sleeping. I’d wake up feeling rested, not groggy, and ready to tackle the day. Science backs this up—avoiding blue light helps your body maintain a natural sleep cycle.
- More Time for Reflection
- Without the distraction of my phone, I had more time to think about my day, set intentions for the next one, and even practice gratitude. It’s funny how much clarity you can gain when you’re not staring at a screen.
- Improved Relationships
- Instead of scrolling, I started spending more time talking with my wife. Some of the best conversations we’ve had recently have come from those quiet, screen-free moments before bed. It’s also given me the chance to read to my kids or just listen to them talk about their day.
- A Healthier Routine
- Ditching screens has also encouraged me to build healthier bedtime habits. I started reading books again (actual physical ones), meditating, and even stretching before bed. All of these small changes added up to make my nights—and my mornings—so much better.
Tips for Dads to Break the Screen Habit
If you’re thinking about cutting back on screens before bed, here are a few things that worked for me:
- Set a Screen Curfew
- Decide on a time to put your devices away each night. For me, it’s one hour before bed. Stick to it, and make it non-negotiable.
- Create a Relaxing Nighttime Routine
- Replace screen time with calming activities like reading, journaling, or meditating. Find what works for you and make it part of your routine.
- Use an Alarm Clock
- I used to keep my phone next to the bed as my alarm. Switching to a traditional alarm clock helped me resist the temptation to check my phone.
- Designate a Charging Station
- Keep your phone out of the bedroom altogether. Charge it in another room so it’s not within arm’s reach.
- Lead by Example
- If you want your kids to have healthy screen habits, it starts with you. Showing them that you can step away from screens sets a powerful example.
Final Thoughts
As dads, we’re always striving to do better—for ourselves, our kids, and our families. Ditching screens before bed might seem like a small change, but it’s had an incredible impact on my life. I’m sleeping better, spending more quality time with my family, and feeling more present in everything I do. If you’ve been feeling burned out or disconnected, I encourage you to give it a try. You might be surprised at how much it changes your life.
