Imagine waking up feeling truly refreshed, clear-headed, energised, and ready to take on the day. What if one small shift in your nightly routine could make that your new normal? Science shows there’s a simple, often-overlooked habit that can dramatically improve your sleep quality — and it starts with what you don’t do before bed.
The hidden culprit: Your phone at bedtime
Recent research leaves little doubt: using screens in bed undermines sleep quality. A Norwegian study of more than 45,000 participants found that each additional hour of screen time after lights out increases the risk of insomnia by 59% and shortens nightly sleep by an average of 24 minutes. These effects showed up regardless of whether participants were on social media, streaming shows, or playing games.
IKEA’s own global survey of 55,000 people highlights just how widespread the behaviour is: 72% admitted to using their phones in bed, with the time spent on devices largely displacing actual sleep rather than just disrupting it with blue light. In other words, the issue isn’t only the physiological effect of blue light on melatonin and circadian rhythm. It’s also the sheer loss of minutes to endless scrolling.
Disturbed sleep doesn’t just leave you yawning at your desk. It sends ripple effects through your cognitive and emotional health. Shortened or fragmented rest impairs memory consolidation, weakens emotional regulation, and reduces the energy restoration that takes place during deep and REM sleep.
The long-term risks are even more concerning. Sleep deprivation has been linked to elevated blood pressure, cardiovascular disease, insulin resistance, and higher levels of stress and anxiety. Even mild but chronic shortfalls in sleep can accumulate, possibly leading to what many call “sleep debt,” which builds up over time and is hard to repay.
Science-backed sleep practices that matter
So how do you break free from the cycle of waking up tired? The evidence points to a few simple, consistent shifts:
Avoid screens before bed. Studies confirm that late-night scrolling delays sleep onset and fragments rest, even beyond the effects of blue light. Consider swapping your phone for an audiobook or podcast if you need a wind-down.
Maintain a steady routine. Going to bed and waking up at consistent times, even on weekends, resets your circadian rhythm and supports restorative sleep.
Max out on natural light. Exposure to daylight during the day helps regulate your body clock and makes it easier to fall asleep at night.
Optimise your environment. A dark, cool, clutter-free, and cosy bedroom, with comfortable bedding and dim lighting, creates the conditions for deeper rest.
Unwind your mind. Breathing exercises, light stretching, or meditation before bed can lower stress and prepare your body for sleep.
Build calming routines. A hot bath, herbal tea, or reading a few pages can signal to your brain that it’s time to switch off.
Mind your diet. Avoid heavy meals, caffeine, or alcohol close to bedtime, as they can disrupt sleep quality.
Get physical during the day. Regular exercise improves sleep depth and helps you fall asleep faster – just avoid intense workouts right before bed.
Resist bedtime procrastination. The urge to extend wakefulness through device use is common, but setting a clear tech-off cue, such as placing your phone out of reach, creates a decisive boundary.
Don’t force it. If you can’t sleep, focus on relaxation rather than clock-watching. The goal is consistent, realistic rest, not perfection every night.
Together, these habits are modest in effort but powerful in effect. They restore the natural arc of sleep, helping memory consolidate, emotions rebalance, and energy to replenish for the day ahead.
A simple habit made tangible
One small step can sometimes unlock larger change, treating the act of putting your phone away as a deliberate nightly habit. Behavioural psychologists often note that symbolic gestures, such as closing a book, turning down the sheets or switching off a light, signal to the brain that the day is over.
In the UAE, IKEA has tapped into this notion with its Complete Sleep initiative. The Phone Sleep Collectionplayfully encourages people to “put their phones to bed” in miniature beds before winding down themselves. The idea carries a serious message that reclaiming rest often begins with tiny, repeatable actions that turn intention into habit.
Better mornings begin the night before. By reframing small choices such as when to set your phone aside, and how to signal to your body that rest is coming, you can build a nightly routine that nourishes both sleep and overall well-being.
The science says it all, and the solutions are refreshingly simple: when we design habits with intention, we create space for deeper rest, clearer minds, and brighter mornings.
