Eliminate internet-connected screens in the evening in favor of simple, screenless audio players (such as an iPod without a browser) to avoid bedtime procrastination caused by distractions (social media, emails, streaming videos).

noli's read

The idea of replacing smartphones with non-connected audio devices to limit bedtime procrastination is particularly relevant from a scientific perspective. An observational study published in The Association Between Bedtime Procrastination, Sleep Quality, and Problematic Smartphone Use (2024) confirms that compulsive smartphone use is directly correlated with bedtime procrastination. Furthermore, a large cross-sectional study published in Frontiers in Psychiatry (2025) revealed that each hour spent on a screen once in bed increases the risk of sleep onset difficulties by 59% and significantly reduces rest time. A recent meta-analysis published in JAMA Pediatrics (2026) also shows that evening screen exposure consistently delays bedtime. Although there are no studies specifically comparing the iPod to the modern smartphone, prioritizing offline audio formats (such as music or audiobooks) aligns perfectly with expert recommendations to soothe the mind before sleep. By eliminating notifications and infinite information feeds, one removes the temptation of late-night cognitive stimulation that disrupts the transition toward quality rest.

the sources

1. 1He X, Pan B, Ma N, et al. 2025
2. 2Santhi N, Thorne HC, van der Veen DR, et al. 2011
3. 3Brown TM et al. 2022
4. 4Kroese FM, De Ridder DTD, Evers C, Adriaanse MA. 2014