To create a technology-free zone in your bedtime routine for better sleep, it's important to establish boundaries and set clear guidelines for yourself. Here are some practical steps to achieve this:

1. Set a specific cutoff time: Choose a time in the evening when you will stop using technology. This could be an hour before bedtime to allow your mind to wind down.
2. Create a relaxing bedtime ritual: Replace screen time with calming activities such as reading a book, practicing meditation, or taking a warm bath.
3. Keep technology out of the bedroom: Designate your bedroom as a tech-free zone to strengthen the association between the bedroom and sleep.
4. Use technology to your advantage: Consider using apps or devices that promote relaxation and sleep, such as meditation apps or white noise machines.

Research has shown that the blue light emitted by screens can interfere with the body's natural sleep-wake cycle, making it harder to fall asleep. By implementing a technology-free zone in your bedtime routine, you can improve the quality of your sleep and wake up feeling more refreshed.

References:

• "The impact of light from screens on sleep: a review," by Wood B, Rea MS, Plitnick B, Figueiro MG. Chronobiol Int. 2013 Apr;30(2):204-15.
• "Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness," by Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Proc Natl Acad Sci U S A. 2015 Jan 27;112(4):1232-7.