How can I put down my phone and go to sleep?

Remember that when you wake up the next morning you'll regret staying up late. You'll have dark circles, headache (horrible one), you'll want to sleep all day long and have almost 0 energy

That's a complicated question to answer blindly, but for starters, install a blue light filter on your mobile to help your body secrete Melatonin better (The sleep hormone). Make a habit of disconnecting your phone from internet an hour before your bed time, and spend that hour reading or doing a light, non-engaging activity to relax your mind (or distract it, if overthinking is the issue). Make sure you exercise with moderate intensity in the morning (yes it helps you in the evening :D) Keep your room quieter, darker, and cooler during that last hour before bed. I hope this helps :)

Put as much distance between you and your phone when you are sleeping. For example, you may want to put your phone in a box, inside another box, inside a cabinet, in a room 2-3 rooms away. When that is done, think about why you feel you need your phone so much. Do you think you are dependent on it? Are you often only dependent on your phone when you are alone for example?Why is that? What can you do in your day-to-day life to practice not being as dependent on your phone? After time, this problem may lessen. Good luck!

I let my phone charge in another room so I do not feel tempted to check it. Especially if someone's messaging me. Put your sleep first!

Turn it off. For the love of God, buy an alarm clock. It's better than having the phone wake you up. Which may interrupt sleep.

I used to have a similar problem where I would spend time on my phone instead of sleeping. I charge my phone at night and I found it very helpful to not sleep in the same room my phone charges. It was hard at first, but after about a week, I got used to it and falling asleep is so much easier now!

If you have this problem then it shows the sign of your addiction towards virtual world. It can be with mobile games, with chating or something else. Just try to keep yourself more busy in real world. It can be with your friends, work, family, sports anything. As soon as you find something more interesting there, things will turn out better.

I set an alarm on my phone called "sleepy time". It goes, off, and the phone goes away. The laptop and tv get turned off - no electronics after that time. I read for about 20 minutes, and sleep is nearly instant when I go to my bedroom.

Yes, this is a tricky one! Well the first step is to want to change. Without this need or desire you might struggle. Maybe, at night before you go to bed, switch off your phone and leave it another room, maybe to charge. This way the temptation is no longer by your bed. Switching it off will stop you being distracted should it beep. If you live with another person, maybe let them know that your in this situation, and ask if they would be kind enough to take your phone off you at a certain time, and give it back at a certain time in the morning. If you don't like by yourself, maybe put it into a place where its not easily accessible, meaning it will be harder to reach at night. Another good tip, is switch off your phone 30 minuets before you go to bed. This gives your body time to relax and tire. Phone screens can sometimes trick the mind into thinking its daylight. Hope this helps :)

You can place your phone far away from your bed, turn the light off and try to sleep. Once you are in bed, you’ll be too lazy to walk and get the phone.

Easy, just let the battery run to zero every day and keep the charger and phone far away from your bedside and reach. Force your mind to relax and not think of the phone.

It can be hard to cut out technology before bedtime, but it can help to improve the quality of your sleep. It's easy to make a habit out of spending hours on the phone before sleep and waking up only to face the phone screen first thing in the morning once more. It's healthy to create a routine whereby you have some activities which can help you wind down for the day by putting you in a relaxed state. This could involve taking a shower or a bath, drinking a cup of tea, practising a bedtime yoga or meditation, writing down a few things you are grateful for, writing out any thoughts and feelings, reading and many other tips and tools which you can find online or come up with yourself. Another useful tip is to download a blue-light filtering app which will soften the light emitted from your phone screen making it less harsh on the eyes. Due to the reduced colour temperature, the light won't interfere so much with melatonin levels which our body produces to help induce sleep. Blue light from the phone screen can disrupt the production of melatonin; a hormone involved in our sleep/wake cycle, and in turn make us feel wide awake and restless. This tool can be useful if at the beginning you find it difficult to just let go of the distraction provided by the device especially if you find that a lot of thoughts come to the surface when you force yourself to just lay there. Reducing the time you spend each night on your phone little by little and trying to incorporate some relaxation techniques to train your body that it is time to wind down and go to bed, will eventually lead to easier and better quality sleep. Lastly, you may want to consider taking note of the kind of content you tend to view before you go to sleep and how this could impact your thoughts and feelings. Reading tragic news, or other depressive stories online can increase anxiety. Watching a positive video on Youtube such as someone putting across self-help guidance or an inspirational message can make us feel more at ease. There are even videos available online of sleep-inducing bedtime meditations which you can drift off too and they can also be very helpful. Good luck. :)

As per my personal experience, there are two ways to do this. One is to switch your phone to airplane mode and sleeping as you know that you will not receive a call or text that way. And the other way is to put your phone away from your bed. Probably on the table where you can't access it without getting up. That really helps. And also put on an eye mask when you are about to sleep and no matter what, do not take it off. You will sleep instantly!

I've read it suggested multiple times to try leaving your phone in a different room, and getting it completely out of reach. In this day and age, when our phone is also our clock, our alarm, our calendar, etc... that can be a difficult thing to do. I think it helps to get it out of arms length at least, leaving it to charge across the room, where you can't just roll over and turn to it. Find something else to do before bed besides checking your phone, read a book perhaps. It's a hard habit to break, but if it's something that inhibiting your sleeping, I think it's worth the effort.

Set an alarm on your phone that tells you when to power down for the day. Once this is done... go into your bedroom and read a book. Don't take your phone into your bedroom!

Turn off the wifi, put your phone on flight mode, log out of social media. Read a book. Drink some water. Go to the toilet. Do anything that doesn`t require electronics for at least one hour. Try hard.

This seems to be a problem I have 9/10 nights but I've learned the best way for me personally to combat it is to first: ask this question -> simply voicing (out loud or internally) that I am currently in a behavior that I wish to change. The second step is to ask myself why I'm doing something I don't want to do; did I just catch myself distracted for too long? Am I avoiding an emotion? Am I just enjoying what I'm doing on my phone too much? The next step is to then evaluate, is the reason worth the lack of sleep? Usually, the answer is no, in which case I just have to reiterate to myself "This isn't worth it, if you continue on your phone you're going to regret it, and that regret would not only be reasonable but it would add to a vicious cycle of negative emotions and actions. Now quit it! Put the phone down, enjoy the soft bed, and do what it takes to go to bed." Sometimes the answer is yes though, sometimes I believe that what I am doing is "worth the cost". This might be because it's a 1-time thing and I will have to deal with the consequences. Most often though, it's not a 1-time thing, it's the reason I do it almost every night, it's because I'm using my phone to avoid the fear of stillness. Everyone has thoughts that creep into their heads at night, but when all that junk that a million people and articles have told you about setting yourself up for sleep success that doesn't work, find out what DOES work for yourself. What do YOU think will fix the actual problem? Do you need to speak to a friend or someone about your specific fears/anxieties, or do you need to speak to a professional, or do you just need to be in a good mood when you go to bed? My sleep has gotten better now that I found what works for me. I remind myself regularly how important that sleep is to me without letting myself get worked up about it. It sounds impossible and it probably is at first, but if you can get yourself in the right mood first, then get in that mindset, then you can try to remember that mindset and fake it until you make it. Faking it until you make it is a legitimately useful and powerful psychological technique as long as you aren't ignoring core problems.

Make a plan of how much phone time you have each day. If you put it away before your times up, you get extra time the next day. If you go over your time, you get less time the next day.

First you have to make sure your done on your phone such as everyone has said there goodnights and etc. and turn your phone completely off and close your eyes and imagine anything that brings joy to you and soon as you know it you'll be fast asleep.

Put your phone in another room, or give it to your parents or siblings/friend. Don't have it charging in the same room as you. If you need a way to wake you up without your phone i recommend investing in a digital alarm clock!

Putting down your phone is always hard! Limit yourself to a time and turn it completely down so your not tempted to stay on it!

Your phone is not allowed to enter your room you can keep it in living room 1 hour before you go to bed

Hi! So what you can try is maybe putting your phone on the other side of your bedroom, on silent. If you do this, it'll make you less likely to go on it if it's across the room, rather than next to you. Also, turning the lights off and lowering your bedroom temperature can help you get tired quicker. When our body temperature lowers, it lets our bodies know it's time to start producing melatonin, a natural sleeping hormone so we can sleep. Another thing you can do is make yourself put your phone down at a certain time before bedtime (even if you don't want to). This will help train your brain and let your brain know that it's time for bed. And the urge to look at your phone will decrease. Hope this helps and answers your question!

Try looking to something more relaxing you might also enjoy doing in the evenings, like reading, drawing, writing...

It can definitely be difficult to put your phone down and go to sleep, however the best method I have found for myself is to leave your phone charger somewhere in a room that is different than the one you sleep in. This reduces the availability you have to reach for your phone, when you should be going to sleep.

One of the ways in which I was able to put my phone down was to buy an aesthetic alarm clock. It made me feel calm and I used to feel excited at the prospect of hearing the alarm in the morning. Another way could be to think about how good it will feel to get up nice and fresh in the morning instead of spending time on the phone till late hours and feeling cranky in the morning. I focused on the though that half my problems will go away if I start putting my phone down early, and it really helped to have a physical solution in front of me.

This is really such a big issue for most of us nowadays, there's so much to do on our phone, that we dont mind compromising our sleep for it too. It's not entirely wrong to use your phone, but I guess, there should be a control over it or atleast not compromising your sleep and health over it . Maybe try tracking your time spent on the phone and various applications used ? Some applications take more of our time and interest than others, so maybe look out for those and set a time limit on its use, try assessing what is that you really like doing on the app , or is it helpful or productive in anyway or just you over spending your time ? .. once you assess these apps, just limiting your time, making up your mind that you will follow the time set and that sleep will come first, maybe that could help :)

In this new age of technology it is so difficult to stay away from our phones and it consumes most is not all of our time and attention. Some things I do to get off my phone and go to sleep are the following, if i am talking on the phone i let who ever i am speaking to know that by 10 pm i need to get off the phone and keep the same routine if i am in social media by 10 pm i get off of the phone set my alarms for the next day and put my phone to charge on the opposite side of the room where id half to get up in the mornings just to turn off the alarm this way i dont have easy access to it and can just sleep easier

Do not keep any electronics in your room, make sure that anytime you use them you are out of your room, you will sleep much better!

Phones can be very addicting so, it is normal to have difficulties putting down your phone to get to bed. One thing you could practise is having a phone-free bed zone where you don't bring your phone on or near your bed. It may also be helpful to have a winding down routine where just before bed, you minimize screen time, brush your teeth, get comfortable, and maybe read a few pages of a book before going to sleep. The key is to avoid anything that is cognitively demanding that would keep you awake. When you're on your bed, you can also practise deep breathing exercises to remain calm.