Experts recommend creating a bedroom environment that supports healthy sleep. Instead of scrolling before bed, consider reading a book, practicing relaxation exercises, or listening to calming music. Setting a "digital curfew" 30 to 60 minutes before bedtime can also help your brain prepare for sleep naturally.
Another simple habit is to charge your phone across the room or even outside the bedroom if possible. Using a traditional alarm clock instead of your phone removes the temptation to check messages or social media during the night or immediately after waking up.
Small changes can make a meaningful difference. If you frequently wake up feeling exhausted, struggle to fall asleep, or find yourself checking your phone repeatedly at night, your evening technology habits may deserve a closer look. Improving sleep often begins with creating a quiet, distraction-free bedroomโand sometimes, that starts by simply putting your phone away before you go to bed.