On January 1st, 2025, I decided to make a major overhaul in my life. I wanted to change everything, from organization to exercise. My goal was to personally explore and evaluate personal development trends as someone living with a bipolar type 1 diagnosis. I’ll be honest; keeping up a high standard of spiritual, mental, physical, and emotional development on a daily basis has been impossible. My personal development journey has failed in numerous categories, but I have enjoyed one major success. For over two months, I have not had a single screen in my bedroom, and it has changed so much in my life. Here are three discoveries I have made.
Discovery 1: Falling asleep with a device is common
The moment I openly talked about my bedroom screen-time ban, I realized how prevalent drifting off to sleep with your tech is. I’m not claiming any superiority—I’m only sixty days into this practice. While many have valid reasons for using their phone to fall asleep, I found it detrimental to my sleep hygiene and mental health. However, I have heard some eye-opening takes on bedtime device use that are worth mentioning.
The fact that detoxing from my phone in bed is actually in the same conversation as illicit drugs should concern anyone who is dependent on a digital device in bed.First, some people have told me that they could not fall asleep without the use of their phones. Sixty days ago, I was in the same boat. My bedtime routine included brushing my teeth, taking my bedtime meds, and watching content on my phone. Next, I would bring my phone into bed and continue mindlessly scrolling. After that, it seemed I had no control over when I would fall asleep. Everything was right there at my bedside—30-second vertical content on all major social media platforms, long-form YouTube videos, late-breaking news, sports highlights, DMs, text messages, and even work emails. It wasn’t out of the question to be in bed for two to three hours before falling asleep with the assistance of one of my digital devices.
Second, I have had many people admit that they watch a program often dubbed as a “sleep show” to assist in falling asleep. These days, waking up a few hours after falling asleep, only to find your “sleep show” several episodes ahead of where you last remember watching it, is widespread. I had an assortment of “sleep shows,” often poorly made true crime titles or docuseries that were rushed to production. When I compared “sleep shows” with my friends, one thing stood out—they were all garbage television. This was definitely a motivating factor for me to change—I was wasting time and rotting my brain for no reason, only to lose precious hours of sleep.
Finally, I have had people admit that they don’t know what they would do if they didn’t have their phone on the nightstand next to them. Two months ago, I was in this camp. I would make excuses like, “I need my phone next to me because of my alarm” or “I could get an emergency phone call.” The reality was that I was dependent—so dependent that sometimes I would wake up in the middle of the night, check my phone, answer comments on my YouTube videos, and even compose emails.
Discovery 2: Digital detox is a real thing
I have detoxed from alcohol, benzodiazepines, and cocaine. The fact that detoxing from my phone in bed is actually in the same conversation as illicit drugs should concern anyone who is dependent on a digital device in bed. Full stop—unlocking my phone and mindlessly swiping through the screen in my bedroom was an addictive habit with similar consequences to drug use.
The first consequence was that when I made the decision to store my phone fifteen feet away from my bed before I got into bed, my sleep got worse. As I tried to fall asleep, my mind was complete chaos. I tossed and turned, trying to get my thinking to slow down. For almost a week, I stayed up longer than I had when I used my phone. In many ways, it reminded me of my first few days in a residential drug and alcohol treatment center fifteen years ago when I found recovery.
However, there is hope. With enough support and patience, eventually, the unhealthy routine my mind was stuck in was disrupted. Over the first two weeks of not having a phone in bed, I slowly stopped having broken sleep and began to fall asleep quicker than I had in a very long time. Another benefit was that I began to feel rested when I woke up. If you ever try this, I urge you not to give up—give your mind two or three weeks to adjust.
Discovery 3: Late-night screen sse Impacts the treatment of my severe mental health diagnoses
I am not a psychiatrist, counselor, or therapist, but I can confidently say—if you have a severe mental health diagnosis, avoid the use of screens in bed at all costs. In 2014, my psychiatrist recommended that I cut out late-night screen time completely. I flirted with the idea for ten years, and I wish I had taken the professional advice sooner.
The number one benefit of this new practice is how I look forward to going to bed. Having rest, comfort, and peace associated with bedtime is incredible. At a very early age, I dreaded bedtime. Through years of struggle related to addiction and mental health issues, getting to a place where sleep is consistent and effective is a big step forward.
When I stopped flipping through my phone at bedtime, I picked up a book. For years, people have been recommending reading before bed, and books have become my replacement for screen time before sleep. However, I have to offer some guidance about the practice of reading. For anyone with a severe mental illness, be kind to yourself when it comes to reading. In terms of attention span, concentration, and mental exhaustion, folks with a mental health condition may struggle to read before bed. Here are two things to consider:
One, it is completely normal to lose concentration and realize that you haven’t paid attention to the last couple of pages. This is common amongst all readers—just stick with it, flip back, and keep reading.
Two, it is also okay to have three books on the go. I choose books that require different levels of concentration. I am currently reading an easy-to-read book, a literary book, and a graphic novel. I have come to enjoy making my selection before going to bed every night.
It is my sincere hope that you, along with everyone else, begin to talk openly about our collective dirty little secret: Screen time in bed. As I’ve discussed this topic openly, I’ve found that many people are either afraid to give up bedtime device use or too ashamed to admit the silly things they occupy their minds with, in an attempt to fall asleep. If screen time in bed is detrimental, unhealthy, or if you feel trapped by the habit, it is my hope that this article will encourage you to speak up and explore other options as you drift off to sleep at night.
Seth Perry (he/him/his), an ELCA Pastor, devotional blogger, and mental health recovery educator, embraces his journey of living well with Bipolar Type 1. He works to reduce stigma where faith, mental health, and personal growth intertwine. Pastor Seth currently serves Elim Lutheran Church in Scandia, MN. His website is: www.ourstigma.com.
Last Updated on March 12, 2025