Tips on how to ditch your phone at night and create a healthier bedtime routine

While our smartphones keep us informed, entertained, and connected to others, they also have a negative side, especially when it comes to sleep. 

The blue light emitted by screens, constant notifications, and mental stimulation from scrolling before going to bed, can damage our ability to wind down and get quality rest.

If you’re struggling to fall asleep or stay asleep, it might be time to break up with your phone at night. 

Ditching your phone at night might feel daunting, but with a few simple strategies, you can create a healthier bedtime routine.

Set a digital curfew

Establish a specific time each night when you’ll stop using your phone. 

Ideally, this should be at least an hour before bedtime. 

Use this time to unwind with calming activities like reading a book, meditating, or taking a warm bath.

Create a charging station outside your bedroom

One of the easiest ways to avoid nighttime phone use is to keep it out of reach. 

Designate a charging station in another room, like the kitchen or living room. 

This eliminates the temptation to check your phone while you’re in bed.

Enable do not disturb mode

If you must keep your phone nearby, use the 'Do Not Disturb' feature to silence notifications during your sleep hours. 

You can customise settings to allow calls from specific contacts in case of emergencies.

Replace your phone with a relaxing bedtime ritual

Instead of scrolling, try activities that promote relaxation, such as:

• Reading a physical book or e-ink reader (like a Kindle).
• Journaling or writing down your thoughts.
• Practicing gentle yoga or stretching.
• Listening to calming music or a sleep meditation.

Use blue light blockers if necessary

If you absolutely have to use your phone at night, enable a blue light filter or wear blue light-blocking glasses. 

These days many smartphones have a “night mode” that reduces blue light emission.

IOL Lifestyle