Why Ditching Screens Can Help Your Heart When Your Getting Better Sleep:
Let’s be honest—screens are everywhere. From catching up on emails to winding down with a favorite show or scrolling social media, it’s easy to spend our last waking moments staring at a screen. But here’s the thing: those screens may be doing more harm than good when it comes to our sleep—and our hearts. Quick fix: unplug before bed.
As part of my heart health journey, I’ve learned how important quality sleep is—and unplugging before bed turned out to be one of the most helpful (and surprising) changes I made. According to the Sleep Foundation, exposure to blue light in the evening can suppress melatonin production, the hormone that helps regulate sleep, making it harder to fall asleep and stay asleep.
Poor sleep doesn’t just leave you groggy—it can raise your blood pressure, increase stress hormones, and negatively affect your heart. The American Heart Association recommends 7–9 hours of good sleep each night, noting that sleep is as essential to heart health as nutrition and exercise.
So, what can you do instead of scrolling at bedtime?
Glad you asked. Unplugging doesn’t mean you have to sit in the dark or suddenly start meditating on a mountaintop (unless that’s your thing!). There are plenty of gentle, soothing, and screen-free activities that can help you unwind—and some even support your heart directly.
Here are some of my favorite screen-free ways to relax before bed (and some gift ideas with affiliate links you can use!):
1. Read a Real Book
There’s something comforting about flipping pages. Whether it’s a favorite novel, poetry, or a calming inspirational read, a physical book helps shift your brain into rest mode. I keep a few good ones by my bed, like Ikigai: The Japanese Secret to a Long and Happy Life or How to Ikigai: Lessons for Finding Happiness and Living Your Life’s Purpose or Blue Zones: 9 Lessons for Living Longer. Maybe something about your favorite hobby or interest. Books that are inspirational, heartwarming and thoughtful without being heavy emotionally.
2. Try Gentle Stretches or Yoga
Just five to ten minutes of simple stretching can ease tension in your body and prepare your mind for sleep. Light yoga can help activate the parasympathetic nervous system (your “rest and digest” mode), which lowers heart rate and blood pressure. Yoga mats make a soft place for stretching while yoga blocks help provide a bit of support and stability. New to yoga? Try a beginning yoga book like or a DVD like Gentle Yoga to guide you.
3. Journaling
Reflecting on the day can help you process emotions and reduce anxiety before bed. It can be as simple as listing three things you’re grateful for (read more from my post on gratitude here: The Heart of Gratitude ). Sometimes listing what you need work on tomorrow helps you forget about it for the night. These are some of my favorite journals and favorite erasable pens to caption ideas and reflect on later.
4. Listen to Music or Nature Sounds
Studies have shown that listening to calming music can slow your heart rate and lower cortisol levels. Classical, ambient, or nature sounds and native instruments are all great options—just keep it soft and slow, and definitely something you enjoy. Try listening with simple headphones. You could also try sound machines.
5. Herbal Tea and Cozy Rituals
A warm cup of caffeine-free tea like chamomile, rooibos, or lavender can be a comforting way to signal your body that it’s time to wind down. Bonus points if you drink it in your favorite mug.
6. Essential Oils and Relaxing Scents
People around the world have used fragrance to calm, refresh, and awaken the senses. A nice scent of lavender, chamomile, or jasmine can do wonders for creating a calm atmosphere. There are many options for application such as an essential oil diffuser, or room spray. There are some that have roll-on options to apply to the skin with the carrier oil already in the mix, like these from NOW Essential Oils.
Why It Matters for Your Heart
When you give your brain a chance to naturally transition into sleep—without the interruption of bright, stimulating screens—you’re giving your heart a chance to rest too. Research from the National Sleep Foundation shows that chronic sleep deprivation is associated with an increased risk of hypertension, heart disease, and even stroke.
That’s why this seemingly small step—just setting aside your phone or tablet 30–60 minutes before bed—can be a big gift to your long-term heart health.
Try This Tonight:
- Set a screen curfew: One hour before bed, turn off phones, TVs, and tablets.
- Create a calming routine: Stack a few of the habits above to make a relaxing bedtime ritual.
- Keep electronics out of the bedroom: Use a real alarm clock instead of your phone.
- Be patient: It may feel strange at first, but stick with it for a week. You might be surprised at how much better you sleep—and feel.
Unplugging before bed isn’t about being perfect—it’s about giving yourself a better chance to rest, recharge, and support your heart in the process. So tonight, light a candle, grab a book, sip some tea, and give yourself the gift of rest.