The hours before sleep set conditions for recovery from media. An intentional evening routine can break the cycle of media disrupting sleep disrupting media.
Why Evening Routine Matters for Media
Sleep is the most powerful media recovery mechanism — and the evening routine determines sleep quality. Without it, media persists through the night.
The Evidence-Based Evening Routine for Media
2 hours before bed — reduce stimulation:
- Dim lights (signals melatonin production)
- No screens with blue light (or blue light blocking glasses)
- Avoid stimulating content (news, work emails)
1 hour before bed — wind down:
- Gentle physical activity: stretching or yoga
- Calming activities: reading fiction, warm bath, light conversation
- Brief reflection: what went well today? (shifts from media rumination)
30 minutes before bed — prepare:
- Consistent bedtime
- Cool, dark room
- Brief mindfulness or progressive muscle relaxation
When Media Makes Sleep Impossible
If media is causing significant sleep disruption, Cognitive Behavioral Therapy for Insomnia (CBT-I) combined with media treatment is the most effective approach.