It seems that I’m not the only one struggling to “put my phone to bed.” Our phones come with such enticing apps that compete with our sleep time.

The quality of rest I get throughout the day, especially those uninterrupted 6-8 hours at night, directly impacts my productivity. The dopamine rush I experience from late-night scrolling can never replace the essential rest my body needs.

Despite knowing I should establish a phone bedtime routine, I still find it challenging as an adult.

Here are three strategies I’m currently implementing to combat unproductive late-night phone use, as inadequate sleep at my BIG age makes me irritable and less productive 😀

1. Set a phone cue, like an alarm, to go off 1 hour or 30 minutes before bedtime to remind your mind that it’s time to sleep.
2. Establish a wind-down routine. Consistency is key for our bodies, so if you enjoy activities like showering, dimming the lights, journaling, or praying, now is the perfect time.
3. Tuck your phone “to bed” by turning it off, switching to airplane mode, placing it in another room, or disabling all apps. Make the habit of late-night scrolling more challenging to achieve.

These straightforward yet impactful tips are the initial steps toward establishing healthy sleep habits every day.