Sleep habits
How Long Before Bed Should You Turn Off Screens?
By Midline. Last reviewed .
The question
How long before bed should you turn off screens?
Short answer
Screens off 30 minutes before bed. Matthew Walker goes further: an hour before bed, avoid social media, email and texts. Sources: Thomas DeLauer on YouTube, and Andrew Huberman and Matthew Walker on The Diary Of A CEO.
Midline cannot measure visceral fat and is not medical advice. Check with a doctor before making medical decisions.
Where do the two times come from?
- Thomas DeLauer, YouTube.
- Andrew Huberman, The Diary Of A CEO.
- Matthew Walker, The Diary Of A CEO.
The two times are different. The video for each is linked under Sources below.
Which time should you pick?
Matthew Walker goes further: an hour before bed, avoid social media, email and texts.
This page gives both times and doesn't pick one for you. It is about when to stop, not how to set up your phone.
When should you see a doctor?
If poor sleep has gone on for months or affects your days, see your doctor.
More on sleep
Does alcohol help you sleep and how many hours of sleep you need.
Frequently asked questions
How long before bed should you stop using your phone?
Screens off 30 minutes before bed. Matthew Walker goes further: an hour before bed, avoid social media, email and texts.
Who are the sources for this answer?
Thomas DeLauer on YouTube, and Andrew Huberman and Matthew Walker on The Diary Of A CEO. The video links are under Sources on this page.
When should you see a doctor about poor sleep?
If poor sleep has gone on for months or affects your days, see your doctor.
Keep reading
More answers
Sources
- Andrew Huberman on The Diary Of A CEO. Andrew Huberman, The Diary Of A CEONo screens in the last 30 minutes before sleep, and dim your phone.
- Matthew Walker on The Diary Of A CEO. Matthew Walker, The Diary Of A CEOGoes further: an hour before bed, avoid social media, email and texts, and dim half the lights.
- Thomas DeLauer on YouTube. Thomas DeLauer, YouTubePart of his evening routine: put late screens away.
All sources across the site are listed on the sources page.
Last reviewed . Educational only, not medical advice. Check with your pharmacist if you take medication.
We draft articles with AI help. A reviewer checks every health statement against the expert's own words in the video before it goes up.