It’s not you, it’s your phone. The late-night scrolling, the constant buzzing – it’s not exactly a healthy relationship. It doesn’t give you time to switch off. Sleep deserves your full attention, but your phone get’s in the way. You and your phone need space. Here are practical, realistic ways to set up some boundaries:
1. Create a Charging Station Outside the Bedroom
Keep your phone in another room at night. Go back to your roots and use an alarm clock instead of relying on your phone to wake up.
2. Set a “No Screens” Rule Before Bed
Give yourself at least 30–60 minutes of screen-free time before sleeping. Use this time for reading, journaling, or listening to audio, instead of watching a new series. Find another way to switch off.
3. Use Do Not Disturb Mode
Silence notifications overnight to prevent late-night distractions. Set auto-scheduled downtime on your phone to limit access to apps. This way you aren’t constantly reminded that you have to check your phone.
4. Establish an Evening Routine Without Your Phone
Resist checking your phone first thing in the morning. End your day with a wind-down, meditation, or yoga instead. At the end of the day, other people can wait, you come first!
5. Communicate Your Boundaries
Let friends and family know about your phone-free hours, so they respect your new habits. Lead by example and encourage healthier screen habits in your home.
Breaking up with your phone at bedtime isn’t easy, but it’s one of the best things you can do for your sleep and well-being. Setting boundaries doesn’t mean giving up your phone completely. It just means creating a healthier relationship with it because you and your phone need space.
By giving your device its own “bedroom” and committing to a screen-free wind-down routine, you’ll wake up feeling more rested and refreshed. Try it for a week and see how much better you sleep. Your phone will be just fine without you—at least until morning. We used to cope in the past without phones, didn’t we?