The amount of time that you should turn off screens before bed will depend on your individual needs and preferences. However, experts generally recommend turning off screens at least 30 mins to an hour before bed to allow time for relaxation and winding down as your body starts to make melatonin 2 hours before bed. Taking this step can help improve sleep quality and reduce the negative effects of screen time on sleep.

Some experts recommend turning off screens even earlier, at least two hours before bed, to allow for a full transition to sleep. This can be especially helpful for people who are sensitive to the effects of screen time on sleep or who have trouble falling asleep.

You must also consider the content that you are consuming before bed. Watching intense or stimulating shows or movies, or engaging in activities that require a lot of mental effort, can make it harder to relax and fall asleep. Instead, try to engage in activities that are calming and relaxing, such as reading a book, listening to music, or taking a warm bath before bed.

Overall, the key is to find a balance that works for you and to be mindful of the impact of screen time on your sleep. By turning off screens at a reasonable time before bed and engaging in relaxing activities, you can improve your sleep quality and enjoy the many benefits of a good night's rest.

Sources - https://www.opal.so/blog/how-to-reduce-screen-time-before-bed