Struggling to Give Up Smartphone at Night?


Do you find yourself scrolling through social media late into the night, unable to put your phone down and get a good night’s sleep? Smartphone addiction is a real problem, but it doesn’t have to be. If you’re struggling to give up your smartphone at night and get quality rest, this article has five simple tips to help you out. From turning off notifications to finding a replacement activity, these ideas will help you ditch the screens and get the sleep you need. So if you’re ready to switch off and switch off, read on to learn more about the five ways to get better sleep.

Establish a night-time routine

One of the first ways to get better sleep is to establish a nighttime routine. Routines are helpful because they help you with a clear path to follow when you want to achieve a specific goal. If you don’t have a night time routine, it can become difficult to switch off, let go of your worries, and fall asleep.

Indeed, having a schedule can have benefits for your sleep. It could help you feel more relaxed and calm, help you switch off from your day-to-day stresses, and give you a sense of familiarity and comfort. If you already have a night time routine in place, great. But if not, it’s time to create one. A night time routine doesn’t have to be an extensive, time-consuming process.

Change your smartphone settings.

If you’re struggling to give up your smartphone at night, a perfect way to start is to your phone settings. After all, any form of screen time before bed can disrupt your sleep cycles. However, certain types of screen time are more harmful than others. In particular, watching TV or scrolling through social media can harm your sleep. It is because these kinds of screens emit blue light. Blue light is vital during the day but interferes with your sleep at night. It suppresses melatonin, the hormone that helps you fall asleep.

So if you’re having trouble falling asleep, changing your phone settings could help. You can do this by switching off your device’s blue light filters, turning your phone to a black-and-white screen, or switching it to aeroplane mode. If you’re using a laptop before bed, you can also change your laptop’s settings to reduce the harmful blue light it emits.

You can do this through your computer’s settings and by selecting “Display”. From there, you can choose “Blue Light Reduction” or “Night Shift”, which will reduce the blue light emitted by your computer.

Find alternative activities to do before bed.

Even though scrolling through social media or watching TV before bed might not be great for your sleep, ensure to look for an activity to replace it. After all, if you don’t replace scrolling before bed, you might find yourself doing it again. Finding an alternative activity to do before bed will not only help you fall asleep faster and sleep better, but it could also help you reduce your smartphone use overall.

You can perform reading a book, journaling, meditating or doing light stretches. Doing any of these activities before bed could help you relax, unwind, and let go of your stresses before bed. If you do decide to replace scrolling before bed, it’s vital to stick to it. This way, you’ll gradually train yourself out of the bad night time habits you’ve picked up.

Create a comfortable sleep environment

Last but not least, ensure your sleep environment is as comfortable as possible. It can involve adjusting your room’s temperature, finding a comfortable sleeping position, and your bedding is clean and fresh. You could also try investing in some sleep-inducing scents like lavender, which could help calm your mind and make you feel relaxed. Additionally, you can try implementing a sleeping routine. It can involve doing light stretches or a few deep breaths to help you relax.

If you struggle to fall asleep, try using a sleep timer app. These apps allow you to set a timer for your smartphone automatically shut off after a certain period. It can help you fall asleep faster and sleep better throughout the night.


This article has five ways to get better sleep. One of the first steps, establish a night time routine, which will help you fall asleep faster and get more rest. You should also change your phone settings, find alternative activities to perform before bed, and create a comfortable sleep environment if you struggle to fall asleep at night. Naturoville Wellness Center in Rishikesh helps you to look after your health and wellness. 

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