An evening phone is a common reason for late sleep. It is not only the screen light, but also the content and the habit of turning the bed into a scrolling spot. A few clear boundaries are enough, with no need for perfection.
The evening routine
- An hour before bed, leave your phone outside the bed and stop checking email and news.
- Dim the lights and do one calm activity: reading, stretching or a warm bath.
- Write down three things for tomorrow so you do not carry them in your head.
- Breathe in slowly through the nose three times and breathe out for longer.
A warm caffeine free drink
For many people the ritual itself helps. You can compare Aloe Blossom Herbal Tea as a warm caffeine free drink for winding down in the evening, after checking its ingredients, because it contains herbs and spices. It is not a remedy for insomnia.
If you wake in the night
Do not reach for your phone. If you cannot fall asleep after about twenty minutes, get up, stay in dim light and read or stretch, then return when you feel sleepy. Get up at the same time every day and avoid caffeine and alcohol in the hours before bed.
If sleep problems last for weeks and affect your day, talk to a doctor.
You do not have to change everything at once. Pick one step, for example the phone outside the bed, and keep it for seven evenings. Only then add the next one. Note in a notebook when you fell asleep and how you felt in the morning, and you will see what really helps.
Sources: NHS.
Common questions
Does night mode on a phone help?
It may slightly reduce light intensity, but content and the scrolling habit still keep you alert. Putting the phone away is best.
What if I cannot fall asleep?
After about twenty minutes get up, choose a calm activity in dim light and return to bed when you feel sleepy.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
