I have a habit of falling asleep with my phone in my hands. I find I can’t turn my mind off, so falling asleep while scrolling distracts me until i pass out. Reading doesn’t work since I have to switch the light off. Any ideas on breaking this habit?

In order to get used to sleeping without scrolling, you’ll have to try to fall asleep without your phone in your hands. you could try soft music/ambience sounds, warm drinks, soft lighting, or turning off your phone an hour before bed to help you fall asleep, but just remember that even lying in the dark is good for your brain, so if you can’t fall asleep for a while, it’s no problem :) you’ll make it there eventually, just get used to falling asleep without any distractions & you won’t need your phone again!

I think we all have the same problem .. but lets think together:) may be you can read on a small lamp that its light may be as the phone’s light ... may ba you can leave the phone before sleep each day for just 5 min to meditate or pray or to put face and hand cream .. till reaching to leave the phone before bed an hour .. just a note in my opinion.. don’t be hard on yourself if you already sleeps well so you need to break this habit if you’re convinced you have to .. you may be change what you are doing on the phone before bed .. not just scrolling.. you can read something fun or write your thoughts in the end of day .. or think about tomorrow’s to do list .... I hope this is useful ;)

Start putting your phone in the other room to charge instead of keeping it in your room. If you use your phone as an alarm clock, find something else like go buy one or use your watch. Once you put your phone in the other room, you won’t reach over and look at it or use it because it won’t be there.

I used to have this problem myself, and after plenty of research, I have found the solution. It’s surprisingly simple, and natural, actually. Most importantly, make it a habit to do nothing except sleep, or meditate in your bed. If you must do something, try to read or write under a nearby lamp. While you work on this habit, begin meditation. Meditation is nothing fancy. Just listen to, and observe your breath. Your focus will drift away very easily at first, but once you notice that it has gone somewhere else, simply, and gently, bring your focus back to your breath. Another option is to listen to and observe your thoughts. This is harder than observing your breath, as it’s easier to get sucked into thinking. You’ll find that your thoughts are probably much more active than anything you can do on your phone. Eventually, after a while, you will be able to gently bring your mental wildness under your own control, with frequent practice. This habit building and the meditation isn’t easy (at first), but it’s well worth the effort. It’ll save your eyes, mind, body, spirit, and your phone’s lifespan. Good luck!

Try having a herbal sleepy tea, putting the phone down, and using a lamp instead of the main light. Maybe put some quiet soothing music on as well

When I am stressed out and I can’t sleep, I find it helps me to put meditation sounds (with a timer) and take deep breaths

I have the same problem actually. Right now I’m trying to find some willpower to put my phone away and fall asleep instead of scrolling through social feeds. The only solution I’ve found out for now is using my imagination. I put my phone away and start imagine my dreams come true (like strong romantic relationship, moving abroad or achieving other super inspiring goals). Thus it’s so comfortable for me to fall asleep. The only con is that if when I go to bed I have still some energy and resources, I can go so far in my thoughts than I’m lucky if I fall asleep by 1.30-2.00 am. However this process has had a long-lasting effect of relief, self-awareness and better understanding of my own feelings. So it’s quite tricky, but helps falling asleep definitely more than social feeds scrolling.

Listen to audios with the screen facing down. It could be nature sounds, the latest novel in your liked genre, or Ted talks. Inspiring stories or science based research. Set the sound to as low as possible. Set a timer on your device to turn all apps off at a certain time. I also do a 5 posture yoga sequence before bed that helps with deeper sleep. If it really bothers you, you’ll try something new.

I had that habit too, the secret to breaking it is in having a consistent and long night routine. Start it about 2 hours before going to bed. Draw, take a long shower, stretch, drink tea, write a to-do list (on paper not in phone).

I like to have everything very organized so what I normally do is to put my phone in the night table and then I lay down thinking and making plans for the next day, usually I fall asleep very fast and without touching the phone