In 2026, prioritising restorative sleep is more important than ever. With screens dominating work, social and leisure time, learning to disconnect is key to improving sleep quality, recovery and overall wellbeing.

The impact of screens on sleep

Exposure to blue light from phones, tablets and laptops can suppress melatonin, the hormone that regulates sleep. This makes it harder to fall asleep, stay asleep and enter deep restorative cycles, leaving you fatigued and affecting performance the next day.

Mastering your digital detox: 8 Ways To Digitally Detox:

  1. 1. Set a screen cut-off time
    Choose a time at least 60 minutes before bed to switch off phones, tablets, laptops, and TVs.
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  3. 2. Create a wind-down ritual
    Replace screen time with calming activities such as reading, journaling, stretching, or meditation.
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  5. 3. Dim the lights
    Lower room lighting or use warm lamps to signal to your body that it’s time to prepare for sleep.
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  7. 4. Avoid stimulating content
    Skip social media, emails, or work-related apps that can increase stress or alertness.
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  9. 5. Charge devices outside the bedroom
    Keep phones and tablets away from your bed to avoid late-night temptation
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  11. 6. Use blue-light filters if needed
    If you must use screens, enable night mode or blue-light filters to reduce melatonin suppression.
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  13. 7. Stick to a consistent sleep schedule
    Go to bed and wake up at the same time every day, even on weekends, to regulate your internal clock.
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  15. 8. Create a sleep-friendly environment
    Make your bedroom cool, dark, and quiet, and use blackout curtains or a sleep mask if needed. 

 

The bigger picture

A digital detox isn’t about eliminating technology entirely; it’s about reclaiming control over your habits. By prioritising sleep and mindful disconnection, you set the standard for better focus, energy and wellbeing in 2026, creating a foundation for long-term health, recovery and productivity.

For more tips on achieving a better night’s sleep, visit our article Unlocking the Secrets of Sleep, where Dr Sophie Bostock takes a deep dive into different techniques for improving sleep quality.