The Touch Grass Challenge

Let’s log off and head outside.

Welcome to the second part of our summer challenge! Last week, we encouraged you to take a daily walk in nature without your phone.

This week, we have a tip that might help you sleep better: try to put away your phone at least 30 minutes before bed. It sounds simple, though many of us find it tough—our screens can become a nighttime refuge.

For me, after a long day, I often find myself scrolling through Instagram when I climb into bed. I convince myself that my feed—filled with cake decorating videos and adorable ducks waddling for food—will help me unwind. But it really doesn’t work.

Regardless of what you see on social media, “it’s still stimulating your brain,” notes Dr. Shalini Paruthi, a sleep specialist. “There’s significant cognitive and emotional engagement that keeps you alert.”

Shockingly, many of us, 43% according to a 2025 YouGov survey, admit to browsing their phones right before drifting off. Even if we’re not caught in a cycle of doom-scrolling, research ties late-night phone use to disrupted sleep.

So, starting tonight, let’s try creating a tech-free time before we sleep. If that prospect feels daunting, here are a few strategies.

Week 2: Put Some Space Between You and Your Phone

This exercise is based on a 2025 study published in Technology, Mind and Behavior, which found that participants who avoided screens for 30 minutes before bed ended up using their phones less and reported feeling better the following day.

So, turn off your phone 30 minutes before bed to help enable sleep, and try to keep it off the whole night. Ideally, put your phone in another room. If that’s not feasible, just place it out of reach, so you have to physically get out of bed to grab it, as suggested by Kostadin Kushlev, a psychology professor at Georgetown.

If you need to stay connected with specific people, like family members, Dr. Paruthi recommends putting your phone on “do not disturb” mode and allowing calls only from those select contacts.

Make Bedtime Inviting

Dr. Paruthi also advises planning some analog activities instead of scrolling. Think of this half-hour as creative bonus time: perhaps write a letter, start a journal, or do some knitting. One of my relatives is working on a Lego model of the Concorde jet during evenings, which might keep her busy all summer.

You could also spend that time with calming activities, like meditation. I’ve been easing into my bedtime ritual—taking my time with facial care, stretching, tidying up, and preparing clothes for the next day.

Manoush Zomorodi, author of “Body Electric,” mentioned using a massage ball on her feet to ease tension. “And I love petting my cute dog, who really is my little relaxation buddy,” she said.

Bring a Book to Bed

Dr. Kushlev suggests reading a physical book. So I reached out to Ann Patchett, a well-known author, who thinks reading before bed can be beneficial. She recommends enjoying books that are engaging but not stressful—no horror, for example!

Patchett loves recommending middle-grade novels to adults, like “The Miraculous Journey of Edward Tulane” by Kate DiCamillo. With its short chapters, it’s perfect for bedtime and is truly enjoyable.

She also suggested “Tiny Beautiful Things,” which features essays from Cheryl Strayed’s advice column—filled with warmth and compassion.

I encourage you to try this 30-minute digital detox nightly for the next week and see if it helps you fall asleep quicker or stay asleep longer, even slightly.

“Even a small change is a win,” Dr. Paruthi remarked.