Place your phone far away from you before you get into bed so you won’t be tempted to go on it.pick up another hobby such as reading a book before bed instead of using the phone.
I could set my alarm clock in advance, perhaps before or after taking a shower: That way I would have to review my schedule for the next day, commit to getting up at a specific time. By doing this earlier in the evening, I would better calibrate when I should go to bed, and could leave it on my bedside stand so I am not on it for the rest of the evening. I could then make sure my routine included the short read before bed. I may actually start going to bed at the same time. I find however that reading My trauma books before I go to bed feels a bit like work and is also energizing. I should prob start reading some literature, but I already feel like I do read enough academic material.
Try to do your phone stuff earlier in the day and save your paper tasks for the night light writing your to do list, journaling, reading. If you use your phone, just use it to set an alarm clock or listen to a meditation. Hopefully by the end of the meditation, you won’t want to go back to your phone. If you want to text or look something up, instead add it to your tomorrow’s to do list, keep a journal by your bedside for ease.
I put my phone in another room when I’m about to go to sleep. You could also turn off the internet or just turn the phone off. Or you can silence the ringtones if you use your phone as an alarm clock.
I’m still guilty of this as well. I haven’t completely stopped use of my cell phone before bed but I have drastically reduced it by using other outlets to distract myself before I decide it’s time to sleep, then I’ll get on my phone one last time to log anything I may need or check my alarms, etc. I own geckos, which are nocturnal so that helps me to take time away from my phone to feed them and get them prepared for the night. I may also be finishing up some homework, braiding my hair, or picking out my outfit for the next day. I really just try to do activities that don’t require the use of my phone so I won’t be tempted to scroll mindlessly on an app before going to bed.
Leave your phone downstairs when you go upstairs. You will be busy brushing your teeth and washing your face or whatever it is you do. Your phone will charge if you put it on the charger, and you won’t be as distracted.
Hi. I used to be on my phone or laptop every night before I went to sleep. Sometimes I’ve even fallen asleep in front of the laptop or my phone. But then I saw that it was beginning to bother me because I couldn’t fall asleep and I would be nervous and anxious. I started changing my routine. I would use my phone or laptop in the evening, but an hour or two before going to sleep I would read a book or take a longer walk to get some fresh air. It will benefit you but it will also wear you down so you will be tired and just want to go to sleep without even thinking about using your phone or something else.
Cerco almeno di ascoltare la musica che voglio, massimo 1, e almeno 1-2 ore prima mi riposo sul cell così sarò accontentata e alle 22 vado a dormire
How I do it is I check my messages, do everything I want to do and instead of scrolling on eg Facebook or Instagram I just put my phone away and read a book! I’ve added that as a goal as well, and there are of course other things you could do like sudokus or something, maybe watch a series on your laptop, but just put your phone away very consciously!
Well, I embraced the habit of reading, surfing and checking my mobile before sleeping. And the result was late sleeping or sometimes no sleeping at all. Later, I subtitued mobile with books and newspapers before sleeping. This helped me a lot to fall in asleep immediately