First, I set up my bedroom. I changed out all white light to orange, and only open a few at night so it's dim. I turn off the fan and only use the cooler (I only use the fan in the day, so my room has a very different vibe with just the cooler), I also prepare a face mask. It's kinda special because I never wear it in the day. After a few weeks just putting on the face mask can make me feel sleepy.
Second, give yourself ample time before sleep. For me, I go up at 7~8pm, set up my room. Use my phone a bit. My first alarm (with a lullaby ringtone) goes off at 9pm, where I brush, floss, bathe, then use my phone again. By 1030 my final alarm goes off to ask me to turn off all gadgets. I don't normally follow, but my phone has a bedtime mode that turns the screen grey which I set to turn on my 11pm. By the time I see the grey screen I'd be ready to sleep.
It's very important to do the be grateful and meditate exercises. They help clear out any racing minds or tight chests. Do it right before sleep, while lying in bed, and you may find yourself sleeping in the middle of the routine! That's what always happens to me anyway, so my streak keeps breaking :')
Try having your friends for a night or more at your house or you at theirs,when you’re with them is probable that you dont use your phone.
When you cant stay with them you can play/discuss with your family or lay in bed reading a book!
And as i heared its very important to keep a good sleeping routine
Log out of social media or use an app filter that will disable it
Use a screen filter app to cut out blue light, so you feel sleepy
Try some meditation or sleep stories or sounds and leave your phone on a table and relax in bed. You just might drift off.
I use the alarm on my smart watch to wake me with a vibration at 6am however all other notifications are silenced between 8am – 8pm.
By theway I do not have the habit of using phone at late nights
If you don’t use it for alarms, put it on the charge and in a lockable box (I use this one – www.inchargebox.com.au/ ) then lock it up and leave it for the night. I’d suggest moving it or the key further away, too. You can still have alarms on with it locked up, but it’ll take longer to turn them off!
I really hope that one of these ideas helps you to stop using your phone in bed.
– plug in my phone to charge across the room
– install app blockers that make it so I can't go on things that keep me up
– A blue light filter to tint the screen darker
– I listen to something before bed instead of watching so that I'm not looking at a screen
For example, I used to use my phone to track sleep, now I have a fitbit. I used to use my phone alarm, now I have a Google Nest Mini. I struggled getting up and not checking the phone, so I used routines in Google Home onbthe smart speaker to give multiple cues to wake up and I read a book or using a Kindle.
Other replacing the phones functions with other devices and having it away from me, I need a little will power and determination to tip me over edge.
Sometimes I slip, but I remind myself to get back on it.
Take it slow. Maybe for the first day turn your phone off 5 minutes before you sleep and then as the days go on add extra 5 minutes until at some point you want be on your phone 50 minutes before sleeping.
Remember that it wont be everyday that you can accomplish this goal however always try again the next day to get back on track.
At some point in the future you'll look back and wonder how you were able to be on your phone just before sleeping.
But please remember that it'll be hard to make these changes initially so start small. Don't cut everything off all of a sudden because you probably won't be able to maintain it. Cut off the apps/Wi-Fi 15 mins before bed, then over time maybe 30, then 45, then 60. Make sure it's a gradual change 🙂
P. S. I don't know who you are but I'm proud of you. For even being this on this app, your actively trying to change your life. Well done and I hope you're doing okay. I know you can do this 😚
The key is :
Don’t just stop it, replace it.
What you can try, is that in the settings of your iPhone, you can set a timer for your apps. So that at a certain time you're not allowed to use them until they are turned back on at a set time. It worked well for me a little while but then i failed completely. So i'll let you experience that on your own.
~Here, i hope those tips help a little.
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lYou'll want to make putting your phone in a box or turning it off second nature (like brushing your teeth). So keep working at slowly building up your habits and it'll start to have a positive knock on effect 🙂
I will help I think.
Or you could easily try to erase temptations by putting annoying alarms to remind you to stop using your phone.
These things all help me get off my phone before bed and also make me appreciate getting of my phone knowing that I am doing more worthwhile things before bed instead of mindlessly scrolling on my phone till midnight
Now I have books and an alarm clock next to my bed and nothing more (also helps you not go straight into your phone in the morning)
If you keep your phone near you at the night time because of the alarm, invest in an alarm clock, stop using phone as alarm device.
Some sort of meditation 、playing some game in your head、petting your cat or dog if you have own、imagine some role play in which you're the hero、trying inducing your dream with chosen topics、visualisation exercises……..
✔️Turn On “DO NOT DISTURB” sleep setting
✔️Distract yourself with THE PRESENT MOMENT!
✔️Remember that phones are Distracting to a pure mind.
But please remember that it'll be hard to make these changes initially so start small. Don't cut everything off all of a sudden because you probably won't be able to maintain it. Cut off the apps/Wi-Fi 15 mins before bed, then over time maybe 30, then 45, then 60. Make sure it's a gradual change :)You could have a limits on your phone for when you can use certain apps. E.g. social media, games, non-essential apps can be blocked an hour before bed until you wake up in the morning. You could even have restrictions on your Wi-Fi.
But please remember that it'll be hard to make these changes initially so start small. Don't cut everything off all of a sudden because you probably won't be able to maintain it. Cut off the apps/Wi-Fi 15 mins before bed, then over time maybe 30, then 45, then 60. Make sure it's a gradual change 🙂
P. S. I don't know who you are but I'm proud of you. For even being this on this app, your actively trying to change your life. Well done and I hope you're doing okay. I know you can do this 😚
I have also invested in books I like to read that are easily available and changed my evening routines. When it’s time for bed it’s time to sleep.
Read just a few pages, lights off and evening meditation. 😴
An alternative is to never bring the phone to the bedroom. Ever.
App and sleep
Apps u have to put it the charger while
Using it
• Put your phone far enough away from you that you can't reach it (or even on the other side of the room or in another room)
• Silence your phone before you go to bed
Reduce your time of using it while preparing for your sleep. 😊😇
Make a separated space where you can be comfortable with your phone but not on your bed.
Try to adapt your living room or entertainment room for that purpose, since your bed only purpose is to sleep there.
2. Try putting your phone far away from your bed to make it complicated for you to reach when you are in bed. Make it more complicated for yourself to be in that position of using your phone in your bed.
3. Put an alarm at a certain time at night to stop using your phone so you can detach yourself from it. So you can relax and prepare yourself to sleep well
Sincerely,
Selmaan A Ali
Daily 1 chapter before sleep daily
Or you can start writing journal
About your day went…..and get a peaceful sleep
If you are using it for planning our emails/texts, try to create your to-do list and get things done before you go to bed. If you're searching the net or social media, set aside time in your day and stick to it that time.
Create a new habit to do instead. For instance I like to listen to an audio book while I lay in bed. I use my phone, but set it on the other side of the room and have a pair of cordless headphones so I'm not tempted by other apps. The audio book let's me disconnect, and turn off my anxious thoughts while being entertained and I fall asleep now quickly. Check out your local library goyod free audio books you can listen to on your phone.
I always charge my phone when I go to bed, in another room. From 22 in the evening until 7 in the morning it is on mute. The only thing that can unmute it in this period of time is numbers from a group I have made (my family) so their call always will go through. But not text messages.
All other things is set to sleep on my phone.
I actually had a problem with using my laptop not my phone, but it is quite the same.
Regarding my phone, it goes on “night mode” at 10pm so no notifications won’t disturb me.
Regarding my laptop, I had to decide it won’t enter my bedroom again. During the first fabulous journey I made my bedroom a laptop-free place and my bed an electronic-device-free place. You might want to buy a good old alarm clock and leave your phone out of your bedroom.
Take care!
It depends on your age really. Generally you need 7-9 hours of sleep at least so anything more or less is unhealthy. Hope this helped
Think how you can change the time you do that
Dont remove the habot
Replace it with something else
Eventually… you will stop using it.
about to sleep, just do little things like go to kitchen just to drink water, this will attract you as you're getting up and maybe it'll works
Literally anything! Reading, stretching, meditating, journaling, anything!
I’m not gonna lie, I do use my phone in bed…
But I use it for my before bed yoga practice or to turn on a podcast or to wish good night to a loved one
Now these shouldn’t make you feel guilty, we’re all human, we’re not perfect, so remember to start small!
Outside the room or in ur study table if u have alarm
They say any electronics like TV or phone should not be in your bedroom. Your body will program itself to know it’s time for bed. Easier said than done when ur office is in ur room, but I turn everything off & have it put away in a space not to clutter my room.
Cell phones are pretty much a must have… a lot of people don’t have home phones to save on bills. I decided to get one with my internet plan in case of emergency.
But my biggest suggestion is to use your Settings & Turn off applications that you know will keep you up, and set Do Not Disturb at night.