Scrolling endlessly before bed has become the modern bedtime routine — until TikTok’s #NoScreenBeforeSleep challenge started making people rethink it. The idea is simple: for one week, avoid your phone 30–60 minutes before sleeping and replace it with something calming.
Users are posting videos showing their replacements — reading, journaling, stretching, or simply lying down with white noise or calming music. The difference they report is striking: deeper sleep, reduced anxiety, and easier mornings.
Experts agree. Blue light and constant notifications delay melatonin release and keep the brain in “alert” mode. By replacing the glow of your screen with soft darkness, soothing sounds, or even a Bluetooth sleep mask, you allow your mind to unwind naturally.
Want to try it? Start with these tips:
*Put your phone in another room 30 minutes before bed
*Replace scrolling with a short meditation or audio story
*Use a sleep mask with built-in white noise for total relaxation
*Keep your room cool and lights warm-toned
What’s powerful about this trend is its message: better sleep doesn’t come from new tech, but from creating boundaries with the tech we already have. Sometimes, rest means unplugging — literally.