Puzzles Before Bed: What to Know About Screens and Sleep

Many people enjoy a quiet puzzle before bed. It can help them unwind, but a few precautions help your sleep.

Possible benefits

• A calm, absorbing activity can take your mind off worries.
• A low-pressure puzzle can ease the transition from the day to rest.
• It can be a replacement for scrolling through news or social media.

Possible drawbacks

• Bright screens in the evening may make it harder for some people to fall asleep.
• Losing track of time can cut into your sleep.
• A game that is exciting or competitive can keep your mind busy.

Tips for better evenings

• Lower the brightness and use a warm-tone or night mode on your phone.
• Set a stopping time, such as 30 minutes before bed.
• Pick a calm puzzle, such as a relaxed word search with no timer.
• Stop when you feel drowsy.
• Keep the phone away from your pillow afterwards.

Printed puzzles

A paper puzzle is a screen-free alternative, which many people enjoy as part of a bedtime routine.

A simple wind-down routine

1. Dim the lights.
2. Do a puzzle for 10 to 20 minutes.
3. Put the phone away.
4. Read a few pages of a book, or listen to quiet music.

If you have trouble sleeping

Sleep problems have many causes. If they persist, speak to a doctor.

Tips

1. Dim the screen.
2. Set a stop time.
3. Choose a calm game.

Relax with an endless word search in Crossword - Word Search Game →