The Simple Night Time Routines That Improved My Sleep (And My Mornings)

21 Apr

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I’m still surprised at how shocked people are when I tell them I leave my phone downstairs at night.

It started as an experiment—one tiny change to see if it would make a difference. And let me tell you… it did.

This one simple swap—replacing nighttime scrolling with reading—has become my absolute favorite habit. It’s changed how I sleep, how I wake up, and even how I show up in my day-to-day life.

The Habit I Didn’t Realise Was Hurting My Sleep

For years, I thought I needed something to help me fall asleep.

First, it was TV. I’d set the sleep timer, letting the background noise lull me to sleep. But when I no longer had a TV in my room, I replaced that habit with my phone—scrolling until my eyes burned, convincing myself it was “winding down.”

Spoiler alert: It wasn’t.

I’d wake up groggy, sluggish, and somehow still tired, even after a full night in bed. My brain felt foggy, my energy low. I started to realize that the last thing I did before bed mattered—and mindless scrolling wasn’t exactly setting me up for a restful night.

Swapping Scrolling for Something Better

That’s when I decided to leave my phone out of the bedroom. Instead of reaching for my phone at night, I started reading a book.

And you know what? I actually looked forward to it.

There was no blue light messing with my melatonin, no social media rabbit holes stealing an hour of sleep, no notifications tempting me to check “just one more thing.” Instead, I could feel my body actually relax. My mind slowed down. And before I knew it, I was falling asleep faster, staying asleep longer, and waking up feeling so much better.

And the best part? That better sleep created a ripple effect on the rest of my day. I had more energy. I was more productive. My workouts felt better. I felt better.

For more tips on getting a better nights sleep, check out this blog/podcast episode: Revitalise Nights: Your Ultimate Guide to Transformative Sleep

Breaking the Scroll Habit (Without Willpower)

Here’s the thing: scrolling at night is a habit. And habits aren’t just broken—they’re replaced.

If reading isn’t your thing, there are plenty of other ways to wind down at night without a screen. Try:

✔️ Gentle stretches or mobility work (hello, cat stretch lovers!)

✔️ Meditation or breathwork to slow your mind down

✔️ Journaling to process your thoughts and clear your head

✔️ A warm shower or cosy bedtime routine that signals to your body that it’s time to rest

The key? Make it something you actually enjoy.

And if you can, keep your phone out of the bedroom. Charge it in another room, set it to Do Not Disturb, and let your evenings be a time for rest, not notifications.

Check out this blog/podcast episode for more tips: Breaking the Habit: How Setting Boundaries with Your Phone Can Improve Fitness and Wellbeing

What’s Your Night time Ritual?

One simple swap can completely shift your sleep, your energy, and how you feel every single day.

What’s something you could try instead of scrolling at night?

Want more tips on habits, productivity, or sleep? Join my free newsletter for weekly bite sized tips sent to your inbox every Sunday, join here

Here’s to better sleep, brighter mornings, and small habits that make a big impact.