Can a Digital Detox Help With Anxiety and Sleep? My 7-Day Experience as a Perimenopausal Woman
Can a Digital Detox Help With Anxiety and Sleep? My 7-Day Experience as a Perimenopausal Woman
By Dr. Humaira Latif | Gynae & Obs | Health & Wellness Content Expert
Let’s be real—modern life makes it incredibly hard to sleep well.
Even with some improvements in sleep hygiene—like limiting caffeine after noon and dimming the lights in the evening—many of us still struggle with restless nights. One major culprit? Excessive screen time before bed.
As someone managing perimenopause and anxiety, I often find myself waking up multiple times a night. And when my sleep suffers, my anxiety spikes. It becomes a vicious cycle of sleeplessness and mental unrest. That’s why the concept of a nightly digital detox caught my attention—and I decided to test it out for myself.
What Is a Digital Detox?
A digital detox means intentionally reducing or eliminating screen use—phones, tablets, laptops, TVs—especially in the evening hours.
📍 Expert Insight:
“Avoiding digital screens, especially those emitting blue light, helps reset your circadian rhythm,” explains Dr. Michael Valdez, Medical Director at Detox California.
Why Blue Light Matters
-
Disrupts melatonin production
-
Interferes with sleep cycles
-
Keeps the brain in an alert state
But it’s not just about screens. Dr. Valdez emphasizes the importance of consistency over perfection. Even simply turning off your phone an hour before bed can have significant benefits.
Key Benefits of a Digital Detox
✅ 1. Better Sleep Quality
Less blue light = better melatonin production = deeper sleep.
✅ 2. Reduced Anxiety
Late-night scrolling exposes us to:
-
Work emails
-
News headlines
-
Social media comparisons
All of which trigger stress responses.
✅ 3. Nervous System Regulation
Taking a break from screens allows the body to shift into a parasympathetic (rest-and-digest) state, promoting calmness and better rest.
✅ 4. Mental Clarity and Silence
Silence from devices helps slow racing thoughts, creating space for relaxation.
✅ 5. Emotional Well-being
Less stimulation leads to more mindful evenings, better conversations, and overall calm.
My 7-Day Digital Detox: A Doctor’s Experience
Let me clarify: I didn’t eliminate all screen use. Like many families, my husband and I wind down with a nostalgic sitcom at bedtime. I chose to target my phone use only—specifically, doomscrolling before bed.
🎯 My Digital Detox Rule:
No phone use for 90 minutes before bedtime. One quick check allowed—only for urgent messages from my children or elderly parent.
Day-by-Day Reflection
📅 Day 1: Awareness Begins
-
Reached for the phone out of habit.
-
Recognized the instinct and resisted.
-
Small win, but awareness felt powerful.
📅 Day 2: Social Wins
-
Fewer reflexive urges.
-
Enjoyed quality time with family.
-
Slept soundly.
📅 Day 3: Minor Distraction
-
Anxious about a potential school email.
-
Resisted checking until final approved time.
-
Anxiety didn’t disrupt sleep.
📅 Day 4: Stress Management Victory
-
Avoided checking distressing news.
-
Felt calmer heading to bed.
-
Emotional win.
📅 Day 5: Deep Sleep Success
-
Reading, conversation, and real relaxation.
-
No urge to scroll.
-
Best sleep so far!
📅 Day 6: Life Interrupted
-
Emergency call from my mom’s caregiver.
-
Disrupted night, but not due to screen addiction.
📅 Day 7: Full Detox Impact
-
No desire to scroll.
-
Peaceful sleep.
-
Woke up without reaching for the phone—a major mindset shift.
Who Should Consider a Digital Detox?
Digital detoxing is especially helpful for people who experience:
-
Trouble falling or staying asleep
-
High anxiety levels at night
-
Constant phone checking
-
Emotional burnout
-
Trouble focusing or winding down
💡 Expert Tip:
“A trial run of two weeks is a great way to explore the benefits without committing long-term,” advises Tim Kleinknecht, LCSW, founder of Alpine Mind Therapy.
How to Start Your Own Digital Detox
Here’s a practical plan to get started:
🔹 Step 1: Choose Your Device
Start with the most distracting screen—usually the smartphone.
🔹 Step 2: Set a Time Limit
Begin by avoiding screens 30–90 minutes before sleep.
🔹 Step 3: Create Alternatives
-
Read a physical book
-
Journal your thoughts
-
Meditate or stretch
-
Chat with a loved one
🔹 Step 4: Stay Consistent, Not Perfect
You don’t need to eliminate all screen time. Even small, mindful changes can lead to significant benefits.
Final Takeaway: Is It Worth It?
As a health professional navigating perimenopause, caregiving, and anxiety, I can confidently say:
Yes—digital detoxing works.
-
My sleep improved
-
My mind felt calmer
-
My family time became richer
-
My mornings felt more focused
I plan to continue this routine, not as a strict rule, but as a form of self-care and emotional hygiene.
If you're struggling with restlessness, fatigue, or anxious thoughts, give it a try—your nervous system, hormones, and sleep cycles will thank you.
🔔 Want more real-life health tips like this?
Subscribe to Experts Health Corner for science-backed insights and daily well-being guidance.
Comments
Post a Comment