I tend to disconnect two hours before sleep and put my phone on charge overnight out of reach and read a book and do meditation before sleep
Well, thanks to my 4 year old's bedtime routine, I put my phone aside around 7:30 – 7:45ish until we get him to sleep. Then, not gonna lie, I usually pick my phone back up (as this is my only free time) and either finish whatever project I may have been working on or simply to scroll for maybe 30 minutes. I end up getting tired and wanting to turn everything off by 9:30pm or so.
At the moment i disconnect at around 11 because time just seems to get away with me sometimes it’s even later but i want it to be 10/10:30