You don’t mean to lose an hour to your phone at night.

It starts innocently.
Just a few minutes to switch off. One quick check. One video. One scroll before bed.

Then somehow it’s later than you meant it to be, your mind feels more stimulated instead of calmer, and sleep gets pushed back again.

How to End Screen Time at Night is a practical guide for breaking the bedtime scrolling habit without shame, extreme rules, or unrealistic digital detox advice. Instead of treating nighttime screen use like a discipline problem, Meera Tharshan helps you understand why it keeps happening, what need it is meeting, and how to change the pattern in a way that actually fits real life.

Inside, you’ll learn how to:

• understand why nighttime screen use feels harder to control than daytime use
• identify the emotional triggers behind late-night scrolling
• spot your personal trigger chain before the habit takes over
• use friction, pause scripts, and better defaults instead of relying on willpower
• build a realistic evening shutdown ritual
• choose replacements that actually work when you’re tired
• create a bedtime routine you can repeat
• recover from off nights without falling into guilt or all-or-nothing thinking
• follow a practical 14-night reset plan to reduce compulsive screen use and reclaim your evenings

This book is especially helpful for readers who:

• stay up scrolling even when they know they need sleep
• feel “too tired to do anything else” at night
• use their phone to decompress, numb out, or delay tomorrow
• want less stimulation, better sleep, and more control over their evenings
• are looking for a calm, practical approach rather than a preachy one

You do not need to become anti-tech.
You do not need a perfect routine.
You do not need to get every night right.

You need a system that works when you’re tired.

If you’re ready to stop bedtime scrolling, protect your sleep, and take back your evenings one night at a time, this book will show you how.