<p>You meant to look at your phone for five minutes, then suddenly it is much later. Rather than demanding that you never touch a screen again, give “getting ready for bed” one visible sign-off cue.</p><p style="margin:20px 0;"><img src="https://qfile.hnrjkfapp.com/images/caloriecoach/uploads/1f23a7a5-bb15-44a4-8f95-ca021fbb5683.png" alt="Face-down phone, book, and water on a bedside table" style="display:block;width:100%;height:auto;border-radius:14px;" /></p><h2>Make the cue small enough for tonight</h2><p>CDC sleep habits include going to bed and getting up at about the same time each day, and turning off electronic devices at least 30 minutes before bedtime. Begin with one action: put your phone at its charging spot, leave only one lamp on after you wash up, or switch to a paper book and calming audio.</p><h2>Leave a little space in the last half hour</h2><ul><li>Write one line about tomorrow so your mind has less to carry into bed.</li><li>Put the phone beyond easy reach to reduce automatic checking.</li><li>Do not chase a perfect ritual; repeat one action that tells your body the day is closing.</li></ul><h2>When it is time to ask for help</h2><p>Ongoing trouble falling asleep, repeated waking, or feeling tired despite enough time in bed can be worth discussing with a healthcare professional. A small bedtime habit can support you, but it cannot replace evaluation of persistent sleep problems.</p><h2>Sources</h2><ul><li><a href="https://www.cdc.gov/sleep/about/index.html">CDC: About Sleep</a></li></ul><p>Which small action could become your sign-off cue tonight?</p>