Sleep & Bedtime
Articles about phones at bedtime, late-night scrolling and waking up. Sleep is where heavy phone use tends to show up first, and surveys report it as the most common complaint.
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How to Stop Using Your Phone Before Bed — 5 Steps That Change the Setup, Not Your Willpower
"Just five more minutes" is how bedtime slips by an hour. What actually helps with phones at bedtime is changing where the phone sits and what can interrupt you. Here are five concrete steps, with the survey data behind them.
Waking Up at 3 a.m. and Reaching for Your Phone — Three Settings for the Half Hour You Lose
Bedtime routines don't cover the time you wake up in the middle of the night. Here is how to keep checking the clock while removing everything else that appears with it, plus how to decide in advance what to do instead.
Line Up Your iPhone Sleep Schedule With the Apps You Want Closed at Night
iPhone keeps your bedtime in three separate places: Health, Focus, and Screen Time. Here is how to use your sleep schedule as the anchor and give the other two the same time, using the exact names from Apple's user guide.
Pick One Thing for the Last 30 Minutes Before Bed — Choose a Replacement That Ends on Its Own
Stopping the bedtime scroll leaves 30 empty minutes, and the empty minutes are what pull the phone back. Here is how to choose one replacement by whether it ends on its own, and how to swap it in over three nights.
Let Only Contacts Through for the Last Hour Before Bed
Turning off notifications at night feels risky when a family emergency could come in. Here is how to build an allow list — people, apps, and one sound — using the exact wording in Apple's and Google's official help.
Make It the Last Video of the Night — Three Settings That Cut by the Clock
Late-night YouTube never ends at "just one more" because nothing outside the screen marks the end. Here is how to set a sleep timer, a bedtime reminder, and autoplay off so the night has a finish line.
Get the Alarm Off Your Phone — How to Wake Up Without It on the Nightstand
Moving the charger out of the bedroom is easy until you remember the alarm. Here are three replacements, the exact steps to turn the alarm off on iPhone and Android, and what to do in the first minutes after you wake.
Phones and Lost Sleep: In a Survey of 606 Working Adults in Japan, Sleep Was the Top Complaint
Poor and insufficient sleep topped the list of problems people attribute to heavy phone use — 71.7%. But that figure is not 71.7% of everyone surveyed. Here is how to read it, and how to measure your own last hour of the night.