{"id":20389,"date":"2020-02-19T10:19:07","date_gmt":"2020-02-19T10:19:07","guid":{"rendered":"https:\/\/thefabulous.co\/qa\/i-have-a-habit-of-falling-asleep-with-my-phone-in-my-hands-i-find-i-cant-turn-my-mind-off-so-falling-asleep-while-scrolling-distracts-me-until-i-pass-out-reading-doesnt-work-since\/"},"modified":"2022-12-19T15:53:14","modified_gmt":"2022-12-19T15:53:14","slug":"i-have-a-habit-of-falling-asleep-with-my-phone-in-my-hands-i-find-i-cant-turn-my-mind-off-so-falling-asleep-while-scrolling-distracts-me-until-i-pass-out-reading-doesnt-work-since","status":"publish","type":"post","link":"https:\/\/www.thefabulous.co\/qa\/i-have-a-habit-of-falling-asleep-with-my-phone-in-my-hands-i-find-i-cant-turn-my-mind-off-so-falling-asleep-while-scrolling-distracts-me-until-i-pass-out-reading-doesnt-work-since\/","title":{"rendered":"I have a habit of falling asleep with my phone in my hands. I find I can\u2019t turn my mind off, so falling asleep while scrolling distracts me until i pass out. Reading doesn\u2019t work since I have to switch the light off. Any ideas on breaking this habit?"},"content":{"rendered":"<div class=\"single-answer\">\n<div class=\"who-answered\">Sophia O.<\/div>\n<div class=\"detailed-answer\">In order to get used to sleeping without scrolling, you\u2019ll have to try to fall asleep without your phone in your hands. you could try soft music&#x2F;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\u2019t fall asleep for a while, it\u2019s no problem \ud83d\ude42 you\u2019ll make it there eventually, just get used to falling asleep without any distractions &amp; you won\u2019t need your phone again!<\/div>\n<\/div><div class=\"thefa-test2 thefa-entity-placement\" id=\"thefa-3479647474\"><div id=\"thefa-224163659\"><style>.thefa-test2 {margin-bottom: 24px;}<\/style>\r\n<div class=\"banner-content-position light-viol\">\r\n<div class=\"banner-text max400\">Start living your best life<\/div>\r\n<a href=\"https:\/\/start.thefabulous.co\/onboarding\/fabulous-initial?utm_source=community-qa&utm_medium=referral&utm_campaign=afterfirstquestionoranswer-purple-achievegoals\" class=\"banner-cta red w-inline-block\">\r\n<div>Try now<\/div><\/a>\r\n<\/div><\/div><\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Didi F.<\/div>\n<div class=\"detailed-answer\">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\u2019s light &#8230; 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\u2019t be hard on yourself if you already sleeps well so you need to break this habit if you\u2019re 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\u2019s to do list &#8230;.<br \/>\nI hope this is useful \ud83d\ude09<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Shaunicer W.<\/div>\n<div class=\"detailed-answer\">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&#39;t reach over and look at it or use it because it won&#39;t be there.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Erstename S.<\/div>\n<div class=\"detailed-answer\">I used to have this problem myself, and after plenty of research, I have found the solution. It&#39;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&#39;s easier to get sucked into thinking. You&#39;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&#39;t easy (at first), but it&#39;s well worth the effort. It&#39;ll save your eyes, mind, body, spirit, and your phone&#39;s lifespan. Good luck!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Aleksej Q.<\/div>\n<div class=\"detailed-answer\">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<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Lynn G.<\/div>\n<div class=\"detailed-answer\">When I am stressed out and I can&#39;t sleep, I find it helps me to put meditation sounds (with a timer) and take deep breaths<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Florent Y.<\/div>\n<div class=\"detailed-answer\">I have the same problem actually. Right now I\u2019m trying to find some willpower to put my phone away and fall asleep instead of scrolling through social feeds. The only solution I\u2019ve 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\u2019s 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\u2019m 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\u2019s quite tricky, but helps falling asleep definitely more than social feeds scrolling.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Gabriela N.<\/div>\n<div class=\"detailed-answer\">Listen to audios with the screen facing down.<br \/>\nIt could be nature sounds, the latest novel in your liked genre, or Ted talks.<br \/>\nInspiring stories or science based research.<br \/>\nSet the sound to as low as possible. Set a timer on your device to turn all apps off at a certain time.<br \/>\nI also do a 5 posture yoga sequence before bed that helps with deeper sleep.<br \/>\nIf it really bothers you, you&#39;ll try something new.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Anastasiia F.<\/div>\n<div class=\"detailed-answer\">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).<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Mads E.<\/div>\n<div class=\"detailed-answer\">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<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Michaela X.<\/div>\n<div class=\"detailed-answer\">Hi! I had a similar issue and habit. My mind was constantly at work. I used to watch Netflix to try to distract myself into falling asleep. But I wanted to change that habit. I experimented such as thinking positive thoughts, reading positive affirmations, and flexing and releasing my muscles head to toe. It didn\u2019t really work for me. What did work is an app called Calm. I listen to their sleep stories every night and it relaxes me enough to fall asleep quickly. I believe some sleep stories are available with the free version of the app. It couldn\u2019t hurt to give it a try!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">David N.<\/div>\n<div class=\"detailed-answer\">I think the hardest part is to introduce routine to your sleeping pattern &#8211; always go to bed at the same time ( or as close to ). I have recently switched to going to bed at 10 pm and after 2 weeks my brain automatically knows it\u2019s time to unwind as it mellows down. I also drink camomile an hour before bed  and avoid late eating. I stop using my phone at precisely given time and just put it aside. I read a bit while playing ambient sounds in the background. When I feel my eyes are becoming heavy, I put the book down and turn off the light, no matter what. I also use a sleep mask to not be distracted by any lights. Believe me, I fall asleep in no time. As an alternative to a book, you might want to try graphic novels &#8211; I found them much more relaxing, I guess it\u2019s due to amount of colour on their pages &#8211; not sure thought<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Kathryn O.<\/div>\n<div class=\"detailed-answer\">You don&#39;t have to do this, but I up and deleted my social media because I was spending HOURS a day on it. Not having social media to turn to at night leaves you to your own devices, and you can watch tv or take 30 minutes to read before you turn the light off; drink some water, and you\u2019ll be ready for bed!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Adriana O.<\/div>\n<div class=\"detailed-answer\">Try listening to ASMR videos! There are many different versions coving different topics and triggers, and there are many videos dedicated to helping you sleep. If you love a particular trigger&#x2F;role play, then you can search for it specifically. If you don\u2019t, just click out of it, choose a different one and you know what ones to avoid in the future. <\/p>\n<p>My personal favourite channels are Fred\u2019s Voice, ASMR Latte, ASMR TingTing and Ephemeral Rift.<\/p><\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Bobby P.<\/div>\n<div class=\"detailed-answer\">I use to be like this, until o found that listening to something soothing and having a salt lamp with essential oils in it helps me sleep. Always practicing deep slow breathing helps aswel<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Atika E.<\/div>\n<div class=\"detailed-answer\">Yes  put your phone on mute Mode and don&#39;t disturb too<br \/>\nOr if this idea don&#39;t work than turn your phone off  or whatever suits you<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Christian Q.<\/div>\n<div class=\"detailed-answer\">Try to use the bed only for sleeping. No reading, no scrolling, nothing like that. If you are not tired, get out of bed and do something relaxing like reading or meditating, maybe a hot shower? Then try to sleep again. Your brain will then connect bed and sleep, which may make it easier to fall asleep once you go to bed.<br \/>\nAlso try to turn off screens like 1-2 hours before bedtime, or if that is too much for you, use blue screen filters. But for me personally it really helps to shut off all devices, so I can do the thinking before I go to bed.<br \/>\nTea with lavender in it might also help?<br \/>\nA really good book on this whole topic is The Power of When. I am currently listening to it on audible and it already taught me a lot. Maybe you are going to bed at the wrong time? The guy who wrote the book also has a Ted talk, I forget his name, but Google will find it for you.<br \/>\nI hope one of the ideas was helpful! Also sorry for any mistakes, I am not a native speaker&#8230;<br \/>\nStay strong and don&#39;t give up! I am proud of you for trying to change something. You can do it. Don&#39;t forget to smile! \ud83d\ude42<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Michel N.<\/div>\n<div class=\"detailed-answer\">The most efficient way is to leave the phone out of the bed room straight away. It is such a liberating experience. What calms me down before sleep is practicing the Wim Hof method.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Taranom N.<\/div>\n<div class=\"detailed-answer\">You can solve a sudoko game in the morning for relaxing your mind and before falling asleep you can drink warm water, play meditate song or you can write everything that are in your mind so you will fall asleep easily.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Libby G.<\/div>\n<div class=\"detailed-answer\">How about audio books? It stops the internal dialogue but equally doesn\u2019t involve staring at a blue light with content you aren\u2019t choosing.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Willianne I.<\/div>\n<div class=\"detailed-answer\">Have you ever thought about relaxation exercises? Like a breathing exercise where you learn to focuse only on your breathing or one where you tighten all your muscles one by one and learn to feel what happens in your body. But what I&#39;m learning myself is to write down all those thoughts that are wandering around so my mind is not so distracted when I go to bed. Maybe the problem isn&#39;t falling asleep but somewhere else in your bedtime routine or daily schedule. That is a common problem like mine.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Tina A.<\/div>\n<div class=\"detailed-answer\">You can consider shutting down all your devices at least 30 minutes before bedtime, make sure you just relax and be mindful, grateful about yourself. If could, don\u2019t study or work or do anything that makes you stressful and anxious or stimulated before bed. Reading is also highly recommended to calm your mind and easily make you fall asleep.<br \/>\nWhatsoever, it\u2019s ok. It\u2019s perfectly fine that you can\u2019t sleep and have trouble with having a nice sleep. Remember, success won\u2019t happen in one night, but the whole journey might \ud83d\ude42 Keep your hope and your consistency, you can do it!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Sohan O.<\/div>\n<div class=\"detailed-answer\">Maybe a tea before bed would help, and then get off all the devices, lay in your bed and just think about your day, your dreams , beautiful things, etc&#8230;<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Ralfe Q.<\/div>\n<div class=\"detailed-answer\">Hello there! I understand you, personally have this from time to time. I think that you have to focus on positive things like plans for the coming week. Probaly, you can&#39;t sleep because the racing thoughts are negative or, maybe they are just stressful. Try to relax before sleeping, maybe reading a book before will help. Keep phone away ( You feel you can&#39;t sleep&#8230; turn to the phone&#8230; waste precious time only to get even less sleep&#8230; ) and just close your eyes, maybe try to focus on one thing and try to sleep. Another solution is to just let the thoughts to race, lose track and eventually ..zzz<\/p>\n<p>Know that your mind work even harder while sleeping so don&#39;t thing about shutting down thoughts.<br \/>\nI hope you will become better. One thing I have to tell you&#8230; DON&#39;T TURN TO THE PHONE IF YOU CAN&#39;T SLEEP. Passing out while using the phone is not healthy for you ( also the blue light from the screens will harm your sleep quality ). Also try to sleep and get up *at the same time*, exercise a bit during the day, eat well, drink, relax before going to bed. As you see, many things will affect your sleeping. Try to get better at all that little by little. And remember, you can get better! Good luck!!<\/p><\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Sigfried T.<\/div>\n<div class=\"detailed-answer\">Turning all screens off one hour before bed has made a big difference for me. Maybe try a Hue light bulb, they are expensive but they last forever and you can set it up on a timer or alarm. Then you can read a good old book and the light goes off on it\u2019s own. Good luck!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Ganna E.<\/div>\n<div class=\"detailed-answer\">You can try reading from the phone or tablet, but of course it is better to fully disconnect from electronic devices. Try keeping a diary and writing in the evening &#8211; this will help settling the thoughts. Also, meditation will be a great way to turn off the thoughts.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Rosie R.<\/div>\n<div class=\"detailed-answer\">I would say to try meditating, you don\u2019t have to sit up. You could try one of those YouTube videos of meditation to fall asleep. It was very helpful for me when I had trouble sleeping or just to relax my mind and body and feel at peace<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Daniel P.<\/div>\n<div class=\"detailed-answer\">I also often do that. I think a big role is played by the fact that I have my phone pluged and charging right next to my bed. I tried buying an alarm watch that I keep next to my bed and putting the charger for my phone on the other side of the room. This way, before going to bed, if I want my phone to charge I need to put it on the other side of the room, in a place where I cannot reach it before falling asleep.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Gloria S.<\/div>\n<div class=\"detailed-answer\">Try meditation. I know it sounds hippie-like but it really helps! There\u2019s are many apps you can get for you\u2019re phone; the one I use is called Meditate. There\u2019s also sounds you can listen to that help you to nod off. \ud83d\ude42<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Nancy Z.<\/div>\n<div class=\"detailed-answer\">I have the same issue, the only way it\u2019s sticking with the routine of not using it in bed. I still watch tele to sleep and you don\u2019t need to worry about getting up if it\u2019s on a timer<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Anna E.<\/div>\n<div class=\"detailed-answer\">Put your phone away or turn it off at least two hours prior to bedtime and&#x2F; leave your phone out of your bedroom like in the living room somewhere where you won\u2019t be tempted to scroll when you\u2019re trying to go to sleep<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Diala X.<\/div>\n<div class=\"detailed-answer\">I do the same thing, but not every night. A way to deal with this is to start saying \u201cI can turn my mind off\u201d and only go to bed when you are very sleepy and can fall asleep. Also you can leave your phone in another room.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Rh P.<\/div>\n<div class=\"detailed-answer\">Ask myself, Is self discipline important to me? Am I making it a must and priority in my life? If yes, then following message is the recommendation.<\/p>\n<p>Since this is a habit to fall asleep, there must be a pattern of \u201cwhen to fall asleep.\u201d While using the phone, set an alarm to remind me 10 minutes, or any appropriate time, before I usually fall asleep. When the alarm comes off, I simply put down the phone, no matter how interesting and intriguing it is, just stop.<\/p><\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Annabel F.<\/div>\n<div class=\"detailed-answer\">Instead of scrolling, try reading a novel on your phone. Most reading apps have a way to dim your screen. Our use the Apple reader the most and prefer the dark gray screen. That way we can pull asleep the phone falls out of your hand and the light goes off automatically. Plus it marks where are you Left off reading. Are use my pad, because it&#39;s bigger but it works with the phone just as well. I also read books but I have a small reading  light, which I put on the dimmer setting, so if I do fall asleep, it&#39;s not bright enough to wake me up again.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Kana B.<\/div>\n<div class=\"detailed-answer\">yeah, i always use my phone until i get tired, and if im bored in the middle of the night or i wake up, i always rely on my phone<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Kaz N.<\/div>\n<div class=\"detailed-answer\">It\u2019s really hard &#8211; we all do it. Especially if we are comfortable with the technology. The only way I found to do this is drastic: plugin my phone to charge in a separate room.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Kelly E.<\/div>\n<div class=\"detailed-answer\">I\u2019ve been there myself and this habit can be hard to break this habit, but motivation will make it easier. Try having a night light on and listen to an audiobook or calming music. This will make your brain concentrate till you fall asleep. Hope this helps!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Natalie F.<\/div>\n<div class=\"detailed-answer\">Meditating before falling asleep should help quiet the thoughts or watching a funny show before falling asleep to ease stress or anxiety.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Constance O.<\/div>\n<div class=\"detailed-answer\">Find something to make it hard to go on your phone. Apple iPhones have screen limits where you automatically have to type in a password every time you open an app once you pass a certain time set. I use a Sleep Cycle app that monitors my sleep but also discourages me from using my phone by blocking notifications.  I tell myself that once I\u2019ve started the app, I am not allowed to go on my phone.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Ann F.<\/div>\n<div class=\"detailed-answer\">I too used to have trouble falling asleep without a screen to distract me. I found that audio books were a great way to do it. Set the volume on the lower side, able to be heard but not too loud that you couldn\u2019t fall asleep. Pick an interesting book, fiction would be best cause it makes your mind imagine more like your dreams, and just enjoy it. Soon enough you may fall asleep and over time you can switch to just peaceful music or such.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Jamie N.<\/div>\n<div class=\"detailed-answer\">Instead of scrolling I have some gentle podcasts I listen to. There is: No Such Thing as a Fish, In Our Times, The Adam Buxton Podcast and the Sleep With Me podcast. I set it to finish at the end of an episode automatically and genuinely listen to it with a reminder to myself that I don&#39;t have to go to sleep. <\/p>\n<p>Usually however I put my phone on charge in another room and I have a good book ALWAYS on the go on my paperwhite kindle so I can read it on a low light level in the dark. I fall asleep with it in my hand and manage to stuff it under my pillow. If I am having a bad time I occasionally get back up and go and write in a journal, just on and on until my head is empty and I can&#39;t be bothered to write anything else out.<\/p><\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Enola N.<\/div>\n<div class=\"detailed-answer\">If you like to read at bight but don\u2019t want to leave on a room light. Purchase a book light. They clip onto your book and read until you fall asleep.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Vito F.<\/div>\n<div class=\"detailed-answer\">You could plug your light into a timer socket that switches off at a certain time. And read. You can try breathing exercises. Google and YouTube may have guided audio breathing exercises and meditations. Check out \u201eProgressive muscle relaxation\u201c and \u201eautogenic training\u201c are good terms to search for. I have anxiety issues and I find autogenic training very useful when I cannot sleep and my mind is racing.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Kent P.<\/div>\n<div class=\"detailed-answer\">If you find that scrolling is your best option, I&#39;d recommend switching to reading using your phone. Kindle app, fanfiction, whatever floats your boat. That way you&#39;re still reading, and even if you&#39;re still *using* your phone, you&#39;re still disconnecting from social media for the night. I also have been trying to limit my overall phone use around two hours before I lay down, to get me out of the habit of being on it constantly.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Steve C.<\/div>\n<div class=\"detailed-answer\">Oh my gosh I do this too, I always try to have my phone across the room so when my alarm goes off you can\u2019t hit snooze and have to actually get up to turn of yourself alarm.  As for scrolling, I have a time limit on my phone for 10:30pm so all apps turn off and I\u2019m forced to go to sleep.  You can try to look in settings and set a limit for yourself and have a family member set a passcode so you can stop your limit.<br \/>\nI hope this helps<br \/>\n~M<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Thibaut S.<\/div>\n<div class=\"detailed-answer\">I broke the same habit with my phone by downloading audio books and listening to books on my wireless earphones. I would put my phone on my nightstand and would listen until I feel asleep. After a while I set a time for my audiobook and it would turn of after 30 min. I liked not scrolling  and I\u2019m still using this method.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Christine G.<\/div>\n<div class=\"detailed-answer\">Listening to audiobooks helps me fall asleep when I can&#39;t turn my thoughts off. It works well, because both Overdrive (a free library app) and Audible (a paid audiobook app) have a timer feature, so I can set the book to turn off after 30 minutes, an hour, etc. I try to choose books that are familiar to me, with a feel-good vibe. If I&#39;ve read the book before, it&#39;s easier to drift off. I&#39;d recommend Jane Austen&#39;s &quot;Pride and Prejudice&quot;; any book in the &quot;Mrs. Jeffries&quot; Victorian mystery series by Emily Brightwell; any of Rex Stout&#39;s &quot;Nero Wolfe&quot; mysteries, read by Michael Pritchard. &quot;Around the World in 80 Days,&quot; read by Michael Pritchard, is another wonderful feel-good book to fall asleep to. (And also stay awake for!) Try &quot;The Wind in the Willows&quot; too, if you can find a copy. Good luck, and sweet dreams!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Aira Z.<\/div>\n<div class=\"detailed-answer\">I am also the same. I like sleeping with my phone in my hands.but try putting it away in airplane mode and you&#39;ll be surprised how quickly you sleep. You see, your phone emits blue light and this wakes you up. It distracts you from falling asleep instead of helping you sleep.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Axel O.<\/div>\n<div class=\"detailed-answer\">I used to do the same before but then I have stopped this bad habit switching off my phone and putting it very far away from bed before going to sleep. I\u2019d suggest to try it for some time even if first days you won\u2019t pass out easily and then see what happens&#8230;<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Charlotte P.<\/div>\n<div class=\"detailed-answer\">I like to meditate using the headspace app, I just play the sleep meditation and once it\u2019s finished I feel so sleepy and tired I drift right off!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Zinaida C.<\/div>\n<div class=\"detailed-answer\">1. Before getting sleep, sit, take a pen and piece of paper and write all you think about<br \/>\n2. Think about the reasons of scrolling need (psychology)<br \/>\n3. Count sheep \ud83d\udc11<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Jonathan P.<\/div>\n<div class=\"detailed-answer\">Listening to something would be a good alternative.  Audiobooks and podcasts can be set to turn off with a sleep timer on platforms like Audible and Spotify.  Or you could even find a guided sleep meditation to listen to.<\/p>\n<p>Meditating before going to bed would also help you to stop getting caught up in your mind.  You don&#39;t have to get lost in thoughts, nor is it necessary to distract yourself from them if you learn to meditate.<\/p><\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Georgia F.<\/div>\n<div class=\"detailed-answer\">You could turn notifications off and put your phone on flight mode so you won&#39;t have notifications and messages popping up distracting you. Then put your phone away and put on a podcast, a guided sleep audio or some songs you like but set them to close when they finish, or after some time (after 30mins for example). Listening to someone talking makes me relaxed and I sleep quicker. Another option is to hear to an audiobook.<br \/>\nImportant: sleep while it plays dont get up to pause it.<br \/>\nTip: You can pick an audiobook that you have already heard so you won&#39;t worry that you will miss something if you sleep.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">T O Q.<\/div>\n<div class=\"detailed-answer\">I take magnesium to  help me fall asleep you take it an hour before you\u2019re planning on going to bed. It works great and it\u2019s all natural!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Leo T.<\/div>\n<div class=\"detailed-answer\">The first step will be not to take the phone with you into the bedroom. Arrange a charger in the kitchen and leave the phone there for the night as soon as you change to your nightwear. As an alarm clock, head to the secondhand store to find one of these good ol\u2019 alarm clocks. If you still want to have your phone in the bedroom charge it far from your bed, far enough that you cannot reach it while laying down.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Kylee N.<\/div>\n<div class=\"detailed-answer\">I had that problem too. What worked for me was setting a limit on my phone to where all the apps would shut off. Another thing I did was put my phone all the way across the room so I wasn\u2019t tempted to touch it. Also, if it is hard for you to fall asleep I think that exercising or doing yoga or meditating before bed could help you become more tired. Last thing, going to bed at the same time every night can help because your mind will be trained to be ready for bed. I do this and about 30 minutes before my \u201ctimed\u201d bedtime I start to get tired because my brain is trained to know it\u2019s bedtime. Hope any of that helped. \ud83d\ude09<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Jen Y.<\/div>\n<div class=\"detailed-answer\">Why don\u2019t you download a book to your phone or tablet? That way you\u2019re still reading a book but no light issue? <\/p>\n<p>If you\u2019re trying to stop looking at a screen, try a book on tape so you can listen to it and set a sleep timer.<\/p><\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Will O.<\/div>\n<div class=\"detailed-answer\">Put your phone to charge in a different room. Then try breathing&#x2F;mindfulness to fall asleep. Try to commit to 5 nights, and before you know it you won&#39;t need it.<\/p>\n<p>It&#39;s really not that difficult<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sophia O. In order to get used to sleeping without scrolling, you\u2019ll have to try to fall asleep without your phone in your hands. you could try soft music&#x2F;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&#8230; <\/p>\n<p class=\"more\"><a class=\"more-link\" href=\"https:\/\/www.thefabulous.co\/qa\/i-have-a-habit-of-falling-asleep-with-my-phone-in-my-hands-i-find-i-cant-turn-my-mind-off-so-falling-asleep-while-scrolling-distracts-me-until-i-pass-out-reading-doesnt-work-since\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[9961],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>I have a habit of falling asleep with my phone in my hands. 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