Put your phone away 30 minutes before bed

Leave your phone charging outside reach before you try to sleep.

Why it helps

Scrolling in bed keeps your mind busy and your eyes exposed to bright light. Setting the phone aside early may make it easier to drift off.

How to do it

1. Pick a spot across the room or in another room to charge it.
2. Set an alarm clock if you rely on your phone for waking.
3. Put it there 30 minutes before bed and read or stretch instead.

Make it easier

Put it away 10 minutes before bed.

Make it harder

Keep your phone out of the bedroom all night.