Drifting off isn’t always easy and many people will reach for their phones after time spent tossing and turning.
However, avoiding screens instead could be the secret to a better night’s rest and improved mood.
Scrolling on your phone while in bed can make it more difficult to wind down and associate the bedroom as a place for rest.
Prioritising sleep while in bed, however, can come with lots of health benefits, managing director and sleep expert at The Odd Company Andrew Seed explained.
He said: “Creating a sleep-only zone in your bed is a game-changer. This means using your bed exclusively for sleep – no screens, no work, no stress.
“This simple habit creates a stronger mental link between your bed and rest, which means better sleep and improved mood. By turning your bed into a dedicated space for sleep, you’re setting yourself up for better rest, both physically and mentally.
“Small changes like this can make a huge difference to your overall wellbeing, helping you sleep deeper and feel more energised during the day.”
It may take a bit of getting used to, but avoid picking up your phone or turning on the TV if you are struggling to sleep.
Over time, you will notice a host of benefits, according to the expert. Andrew said: “Consistent, quality sleep is key to improved focus, better mood and enhanced productivity.
“The connection between your bed and rest is vital, and creating a sleep-only zone is one of the easiest ways to boost your health and set yourself on the path to feeling your best every day.”
So, how can you truly reframe how you see your bedroom? Experts at The Odd Company gave four tips.
Ban screens
The experts said: “The blue light from phones, tablets and TVs interferes with melatonin production – the hormone that helps you feel sleepy.
“To give your body the best chance of unwinding naturally, avoid screens for at least 30 minutes before bed. Swap your nightly scrolling session for a good book, a warm bath, or some gentle stretching. Your sleep cycle will thank you.”
Set boundaries
They continued: “Treat your bed like a VIP space – strictly reserved for sleep. That means no working from under the duvet and definitely no Netflix marathons.
“Using your bed for anything other than sleep confuses your brain, making it harder to drift off when it’s actually time to rest. Keep work at your desk, meals at the table and entertainment on the sofa – your bed is for sleeping, nothing else.”
Create a routine
The pros added: “Consistency is key when it comes to good sleep. Try to go to bed and wake up at the same time every day – even on weekends.
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Screens in the bedroom can make it more difficult to go to sleep
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“This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed. A relaxing bedtime routine, like reading a book or practising mindfulness, can also help signal to your brain that it’s time to wind down.”
Get comfy
They advised: “Your bed should be the most inviting place in your home, and that starts with a high-quality mattress and bedding. A supportive mattress can make all the difference in how well you sleep, while breathable, cosy bedding helps regulate temperature and comfort.
“After all, you wouldn’t expect a five-star night’s sleep on a lumpy, saggy mattress – so why settle for anything less than the best?”
