Designate a specific time each night to put away your phone. Set a digital curfew at least an hour before bedtime to allow your mind to unwind and prepare for sleep.
Establish a calming bedtime routine that doesn’t involve screens. Engage in activities like reading a physical book, practising relaxation techniques, or gentle stretching to signal to your body that it’s time to wind down.
If you must use your phone before bedtime, enable night mode or use blue light filters. These settings reduce the amount of blue light emitted by your screen, which can interfere with melatonin production and disrupt your sleep-wake cycle.
Charge your phone outside of your bedroom. This not only prevents the temptation to check it before sleep but also eliminates the disturbance of notifications during the night.
Establish certain areas in your home where phone use is not allowed, especially during specific times. For example, make your bedroom a screen-free zone to promote better sleep hygiene.
Replace phone scrolling with alternative relaxation activities like meditation, gentle yoga, or listening to soothing music or podcasts that help you unwind without the need for screens.