Table of contents
How to end the day relaxed and improve your sleep quality
Turn off all screens one hour before bedtime and create your calming routines to close out the day and improve your sleep.
Why it's important to stop screen time before bed
During menopause, especially during perimenopause, many women suffer from sleep disorders, which are exacerbated by hormonal changes. Too much screen time in the evening—whether on a cell phone, tablet, or television—stresses the brain, keeping it active instead of entering sleep mode. Screens emit blue light, which inhibits melatonin production and disrupts the natural sleep-wake cycle. This often makes it harder to fall asleep. The result is fatigue and lack of energy the next day.
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Practical tips for a screen break evening
Consciously schedule a nightly screen break : Set a reminder to stop looking at your screen one hour before bedtime. Remember to put your phone on airplane mode so notifications don't distract you.
Read something calming : Pick up a good book or magazine instead of your phone. Reading calms your mind and helps you wrap up the day—without the stimulating effects of blue light.
Find alternative evening routines : Instead of scrolling through social media or binge-watching TV shows, incorporate calming activities like meditation, mindful stretching, or even journaling into your evening routine. These slow-paced activities help relax your mind and let go of the stresses of the day.
Dim lighting in the bedroom : Dim the lights in the room and use warm light whenever possible. For menopausal women who struggle with poor sleep, this little trick can help prepare the body for nighttime and minimize hot flashes and sleep disturbances.
Benefits of avoiding screens during menopause
During menopause, poor sleep, hot flashes, and the feeling of constant fatigue can be a major burden. An hour without screen time before bed is a simple yet effective way to relax and improve sleep. Without the distracting effects of blue light, your body finds it easier to produce melatonin and regulate your sleep cycle. This way, you'll experience more energy and alertness in the morning, allowing you to start the day emotionally balanced and relaxed despite the hormonal changes.
Practical tip: Switch off and cool down
If giving up screens in the evening is difficult, start gradually by introducing a simple, calming activity that you enjoy. Even a few minutes of meditative breathing or gentle stretching can be helpful. These relaxation exercises contribute to emotional balance and relieve symptoms like hot flashes or heart palpitations, which can disrupt sleep during menopause.
Conclusion: Digital detox for the night – a small ritual with a big impact
Especially during menopause, body and mind need support to find rest. An hour without screen time before bed may seem like a tiny step – but it has a huge impact. This conscious break signals to the body: The day is over, now it's time to let go. Instead of scrolling through the news or binge-watching TV shows, it creates space for true relaxation, creative thoughts, or simply silence. And that's precisely where the power lies.
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Questions and answers about screen abstinence
Do I really have to turn off all screens – including the TV?
Yes, ideally. Televisions also emit blue light and have a stimulating effect on the brain. If you find it difficult, start with 20 minutes and gradually increase. Dimmed lights, an audiobook, or a board game are gentle alternatives. Your sleep will thank you.
Why is it especially difficult for me to fall asleep during menopause?
During perimenopause, estrogen and progesterone levels fluctuate dramatically. This can disrupt the natural sleep-wake cycle. Blue light from screens exacerbates this effect by inhibiting the production of melatonin—the hormone that makes us sleepy.
Does avoiding screen time also help with nighttime hot flashes?
Yes, indirectly. Screen time in the evening can increase stress reactions and inner restlessness – both of which can contribute to hot flashes. If you relax instead, your nervous system regulates itself better, which in turn can reduce night sweats. Another plus: Many alternative evening routines, such as stretching exercises or breathing techniques, also help regulate your body temperature.
Angela Bauer
I love life in all its facets and share my experiences and insights about perimenopause on Daylista. As the founder of this platform, it's my passion to support women during this phase of life with in-depth knowledge. When I'm not working on Daylista, I practice yoga, spend time with my family, and enjoy time in nature.
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