The Quiet Hour: Switching Off Before Bed

For many of us, the last thing we see before sleep is a screen. One more episode, one more scroll, one more email. Then we put the phone down, close our eyes and wonder why our mind is still buzzing.

Screens keep our minds busy and alert. Their bright light can also make it harder for some people to feel sleepy.

A "quiet hour", one hour before bed without screens, is a simple habit that can make evenings calmer and help you settle into sleep more easily.

Why a quiet hour helps

It gives your mind time to slow down. Without new information coming in, your thoughts can settle.

It reduces bright light at night. Softer light in the evening helps your body recognise that it's nearly time to sleep.

It creates a clear routine. Doing the same calm things each night signals to your body that rest is coming.

It gives you time for yourself. An hour without screens often feels surprisingly spacious.

How to create your quiet hour

1. Choose your time. Work out when you want to be asleep, and start your quiet hour an hour before.

2. Set an alarm to start. A gentle reminder on your phone can tell you when the quiet hour begins. Then put the phone away.

3. Charge your phone elsewhere. If possible, charge it outside the bedroom. Use a simple alarm clock instead.

4. Dim the lights. Switch to soft, warm lamps or candles.

5. Tell the people you live with. They might want to join you.

What to do instead

• Read a book or magazine.
• Take a warm bath or shower.
• Do some gentle stretching.
• Write in a journal or make tomorrow's list.
• Listen to calm music or an audiobook.
• Talk with your partner or family.
• Do a puzzle or some knitting.
• Sit quietly with a cup of herbal tea.

Start small

If an hour feels like too much, start with 15 or 30 minutes and build up. Any screen-free time before bed is better than none.

Be kind to yourself

Some evenings you'll slip back into scrolling. That's okay. Tomorrow is another chance.

If you often struggle to sleep, please talk to a doctor.

Music for your quiet hour

Our two-hour video Sacred Silence, with a smooth red desert dune and soft, spacious music, makes a gentle background for your quiet hour (just listen, rather than watch):

▶ Watch Sacred Silence on YouTube

In closing

Choose your time, put the phone away, dim the lights and fill the hour with calm, simple things. One quiet hour can turn a busy evening into a gentle path to sleep.

For more on finding quiet, read Sacred Silence: Finding Quiet in a Noisy Season.

Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.