Setting aside screens for a period before bed to make room for winding down.
What it is, why people use it, the evidence, and what to know before trying it.
Stopping phones, tablets, computers and television before bed can reduce short-wavelength light exposure, stimulating content and time displacement. Those pathways are distinct, so dimming a screen does not fully reproduce a curfew.
Evidence basis: Human clinical evidence
A curfew changes light exposure, content and time spent awake. A screen filter changes only part of that exposure.
A small randomized pilot found improvements after restricting bedtime phone use. Larger studies are needed to establish the best duration and how well results generalize.
Confidence: moderate
Situations where this practice may need modification or professional guidance.
This is low risk, but strict rules can create anxiety or conflict. Essential communication, accessibility and safety needs should take priority. Persistent insomnia should not be assumed to result from screens alone.
This review does not automatically apply to:
Public protocols that include Screen curfew. Open one to see the full context and source.
He spends that hour with family, walking or reading a paper book. He finishes personal care before winding down.
Personal report · 1 Jun 2026Bryan Johnson's Evening Routine ↗Reviewed session and timing context, separate from what public protocols report.
Session and schedule patterns reported in public protocols; these are observations, not instructions. Private and hidden usage is excluded.
Continue into interventions that appear alongside this one.