Phone Keeps You Up? Start by Moving the Charger Away From the Bed

<p style="font-size:16px;line-height:1.85;margin:0 0 18px;color:#1f2937;">You are already in bed, but there is always one more thing to check. Many people do want to sleep; the phone is simply within reach, so lighting the screen again requires almost no decision.</p>

<h2 style="font-size:21px;line-height:1.42;margin:34px 0 14px;font-weight:800;color:#111827;">Change the distance before asking for more willpower</h2>

<p style="font-size:16px;line-height:1.85;margin:0 0 18px;color:#1f2937;">Try one small move tonight: put the charger somewhere you cannot reach from bed. This is not about quitting your phone completely. It adds one step between you and picking it up. Those few seconds may be enough to remember what you meant to do.</p>

<h2 style="font-size:21px;line-height:1.42;margin:34px 0 14px;font-weight:800;color:#111827;">Leave a quiet transition before sleep</h2>

<p style="font-size:16px;line-height:1.85;margin:0 0 18px;color:#1f2937;">NHLBI suggests using the hour before bed for quiet time and avoiding bright artificial light, including light from TV or computer screens. That light may signal wakefulness to the brain. Washing up, setting out tomorrow’s clothes, reading a few pages on paper, or listening to calm audio can take the place of aimless scrolling.</p>

<h2 style="font-size:21px;line-height:1.42;margin:34px 0 14px;font-weight:800;color:#111827;">You do not need a perfect bedtime ritual</h2>

<p style="font-size:16px;line-height:1.85;margin:0 0 18px;color:#1f2937;">Some nights you will still use your phone. That is normal. “Most nights, the phone stays farther from the bed” is a more useful goal than getting every night exactly right. If you need an alarm, keep the phone across the room or consider a simple alarm clock.</p>

<p style="font-size:16px;line-height:1.85;margin:0 0 18px;color:#1f2937;">If you have ongoing trouble falling asleep, wake often, or daytime sleepiness is disrupting life, speak with a doctor or sleep professional.</p>

<p style="font-size:16px;line-height:1.85;margin:0 0 18px;color:#1f2937;">Where could you move your charger tonight?</p>

<h2 style="font-size:21px;line-height:1.42;margin:34px 0 14px;font-weight:800;color:#111827;">Sources</h2>

<li style="margin:8px 0;line-height:1.8;"><a href="https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits" style="color:#047857;text-decoration:none;">NHLBI, Healthy Sleep Habits</a></li>

<li style="margin:8px 0;line-height:1.8;"><a href="https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle" style="color:#047857;text-decoration:none;">NHLBI, How Sleep Works: Your Sleep/Wake Cycle</a></li>

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