When to Put Devices to Bed for Better Sleep Health

by | Jan 30, 2026 | Comfort and Relaxation, Cpap Device, Cpap Machines, CPAP Therapy, Health and Wellness, Healthy Living, Lifestyle and Sleep, Medical Advice, Obstructive Sleep Apnea, OSA Treatment, Personalized Healthcare, Preventive Health, Sleep and Wellness, Sleep Health, Sleep Hygiene, Sleep Improvement, Sleep Therapy

Smartphone use beside bed affects sleep quality at night

Written by: Joshua Mari Descalso 

In today’s always-on digital world, devices tempt us right up until the moment our heads hit the pillow. But if you know when to Put Devices to Bed for Better Sleep, you can gain more restful nights, improved energy, and better overall health.

Why You Should Put Devices to Bed for Better Sleep

Mounting research shows that evening screen time—especially within one to two hours before bedtime—disrupts our natural sleep rhythms. Exposure to light from screens suppresses melatonin, delaying sleep onset and reducing both duration and quality of rest. In fact, one Norwegian study found that just one extra hour of screen use in bed increased the risk of insomnia by a staggering 59% and reduced sleep by roughly 24 minutes. Similarly, reducing pre‐bed device usage has been shown to cut the likelihood of poor sleep nearly in half.

So it’s clear: to Put Devices to Bed for Better Sleep, you need to know not just why, but precisely when.

Best Practices: When Is It Time to Put Devices to Bed for Better Sleep?

  • At least 60 minutes before bedtime: Experts consistently recommend powering down or stashing away screens at least one hour before you plan to sleep. This gives your brain time to wind down and start producing melatonin naturally.

  • Preferably 90–120 minutes: Some go further—certain users on forums note shutting off screens 90 minutes before bed makes a noticeable difference in how fast they fall asleep.

By committing to Put Devices to Bed for Better Sleep within this window, you align your environment with your body’s internal clock—boosting sleep onset, depth, and daytime recovery.

How to Put Devices to Bed for Better Sleep Effectively

  1. Designate a device curfew
     Pick a consistent “tech curfew” time—say, 9:30 PM if your bedtime is 10:30 PM—and strictly stop all screen use by then.

  2. Create a screen-free zone
     Make your bedroom a tech‐free sanctuary. If removal isn’t possible, shift devices into a drawer or disable notifications and night lights to minimize temptation.

    Turning off phone before sleep supports better rest nightly

    Turning off phone before sleep supports better rest


  3. Use low-stimulus alternatives
     Replace evening device use with calming habits—reading a physical book, journaling, or listening to gentle music or a mindfulness audio (not video). If you must use a device, use blue-light filters or “night mode,” and keep the brightness low.

    Using a vintage radio instead of screens before bedtime calm

    Choose calming habits like music or reading before sleep

  4. Plan distraction-free wind-down routines
     Avoid emotionally charged or stimulating content late at night. Social media, intense news, or work emails can provoke stress or alertness—counterproductive to rest.

By mastering how and when to Put Devices to Bed for Better Sleep, you’ll find falling asleep easier, enjoy deeper rest, and wake up more refreshed.

What About Ongoing Disruptions or Sleep Apnea?

If you still wake feeling unrested, snore, or struggle with daytime fatigue despite curbing screen time, an underlying issue—like sleep apnea—might be interfering with your renewal. This is where proper diagnosis and therapy make a world of difference.

CPAP Pros specializes in helping those with obstructive sleep apnea to breathe easier and sleep deeper:

  • Personalized device setup and coaching: After securing a prescription, a Sleep Coach helps you choose a comfortable CPAP setup and ensures you’re using it effectively.

  • Lifetime monitoring and support: Unlike many providers, CPAP Pros includes ongoing check-ins to track progress and tackle any challenges—supporting sustainable, restorative sleep.

  • Easy testing and gear access: From convenient at-home test kits to comprehensive equipment like masks, filters, humidifiers, and tubing, CPAP Pros makes sleep health accessible.

    CPAP therapy supports uninterrupted sleep and breathing

    Using sleep devices improves breathing and rest quality

     

By combining your commitment to Put Devices to Bed for Better Sleep with expert CPAP therapy, you can address both behavioral and physiological obstacles to better rest.

Summary: Make a Habit of Put Devices to Bed for Better Sleep

  • When: Stop screens at least 60 minutes—and ideally 90–120 minutes—before bedtime.

  • How: Establish a tech curfew, create a screen-free bedroom, swap in calming pre-sleep rituals, and avoid stimulating content.

  • Why: Doing so protects melatonin release, eases sleep onset, and improves duration and depth of rest.

  • Need extra help?: If problems persist, let CPAP Pros support you with expert CPAP therapy and coaching, rounding out your path to genuine sleep health.

By learning when and how to Put Devices to Bed for Better Sleep—and utilizing support when needed—you empower your mind and body to truly recharge each night.

 

Contact Us:

CPAP Pros is able to offer their services to you without ever having to leave your home! Our equipment can be shipped free of charge and our clinical team members are available to assist you virtually.

 

Address

#405, 625 5th Avenue

New Westminster British Columbia,

V3M 1X4

 

Contact Number

Phone: 604-229-1630

 

Fax

Phone: 1-833-490-1315

 

Email

info@cpappros.ca