Screen Curfew Timer – Sleep- Evening Routine

Screen Curfew Timer – Sleep-Friendly Evening Routine (Free Tool)

Choose a curfew time (e.g., 21:30). We’ll count down, nudge you with a desktop notification, optionally dim this page at curfew, and let you download a daily calendar reminder.

Auto-dim this page at curfew

Time until curfew:

—

• Target 60–90 minutes screen-free before lights out. Soften room lighting and switch devices to Night Shift / Blue-light filter.
• Pair with a wind-down routine: shower, light stretch, paper book, gentle music, or tomorrow’s 3-item to-do.
• Use boundaries: enable Do Not Disturb / Focus mode; set auto-replies after curfew for work messaging.
• If you slip: restart the countdown and keep the next step tiny (e.g., 10 minutes off screens).
• Shift workers: set a pre-sleep curfew for your own schedule. Consistency matters more than clock time.

Bohangar Hypnotherapy is a private practice based in Greenwich and Canary Wharf
, London.

We offer cognitive behavioural hypnotherapy, coaching, and practical tools for anxiety & stress, sleep & insomnia, procrastination & performance, and workplace burnout.

Sessions are available in-person and online across the UK. Use this free tool between sessions or as a first step into therapy.