Simple, I don't go to bed until I'm actually tired; if you wanna sit around on your phone all night that's fine, just don't do it in bed.
This really helps on levels you don't even realize.
this post was submitted on 20 Jul 2023
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Yes, the no phone in bed rule is a good one. I also try not to look at my phone first thing in the morning aside from turning off my alarm. Then I get up and start my day before checking the phone. Don't let your phone dictate your day, start it yourself with intention first.
Thread like these remind me how weird I am. I get up and go to bed basically the same time every day so that I'm not fighting (effectively) jet lag between weekdays and weekends. At the end of the day I get into bed, turn out the lights room, and do about 20-40 minutes of scrolling (no blue light filter). Then I set my phone (which is on DnD automatically) on the charger, feeling like I've caught up with the world and go to sleep.
I started the "same time every day" schedule in my mid-20s when I was having problems getting up for a job that was earlier than I was used to. I read about jet lag effects and Seasonal Affective Disorder (variable diurnal cycles/short winter days) and got a sunrise simulator to even out my day - or at least my mornings. It seems boring, but in a lot of ways it's freeing not to worry about being too tired or not being able to get to sleep. [admission: I have a mentally tiring job, so my brain is ready to switch off at the end of the day, which helps]
One way to help your brain know it's time for sleep is to make "awake time" and "sleep time" VERY different from each other.
If you are laying in your bed with the lights out from 5-11, and then at 11:00 you decide you want to go to sleep, you're still just laying in bed with the lights out.
If you don't have other spaces to be awake in, at least make sure your "awake space" is different from your "sleep space". When you want to be awake, keep the lights on, and maybe have a little background music. I'd recommend staying out of your bed entirely until it's time to sleep, but if you must, try to lay differently. Lay across side ways, or keep your head at the foot of the bed.
When it's time to sleep, those stimuli change/disappear and your brain thinks "Things have changed, it's time to adapt to this new scenario"
And after a while, it will know: Lights out, head on pillow = sleep.
I used to have a lot of trouble falling asleep, AND staying awake, but creating very different scenarios for each had helped a LOT!
Good luck to you!
I leave mine outside the room, but dunno if that's gonna be that easy for you. I ~never have slept with my phone in the same room. (Though reaching for the phone may be the result, not the cause for not sleeping.)
I give my brain alternative stimulus that doesn’t require a phone or eye movement. Also known as: daydreaming. I think about what I want my future garden to look like, how I’m going to work through my next building project, or anything that I can neutrally think about until my body can relax enough to pass out. It can’t be anything that elicits strong emotions or I’ll get all riled up and toss and turn forever.
in Android you can setup stuff like timers per day, go grayscale at night (when "bedtime" starts), etc.
The timers worked for me with Instagram I limited it to 20 min per day. However, the only issue is when a friend contacts you and you want to reply and then you have this blockage. Anyway I ended up uninstalling the app and using it from a browser, which discourages me from using it.
I put on one of these two guys. The visuals are space art/photography. We all know space visuals, we don't need to see more, your imagination is just as good as anything you're being shown. Then I just half-listen as I drift off.
I used to always be on my phone in bed late into the night and a way I found to fight insomnia is put phone out of hands reach, meaning you need to get up to reach it, and I would sit on a chair till I get sleepy. You dissociate the bed from phone use and basically train your body to think that bed = sleep instead of bed = doomscroll.
If turning it off or leaving it in another room isn't an option, you could let a podcast lull you to sleep.
I like to listen to The Unbelievable Truth for example. Relatively quiet, not demanding enough focus to keep you awake, but requires some attention so that if you're doing something else on your phone you're going miss what's going on.
Usually takes me a couple of nights to get through one ~20min episode.
I've built a pavlovian response to my phone while I'm in bed that instantly puts me to sleep. I started laying down on my side with one headphone on and put a calm show, like an animal documentary or find science channels on YouTube. Turn autoplay off. Lights off. Set up do not disturb, and set so your preferred contacts can reach you if they call twice. This will mute all notifications while giving piece of mind in case is emergency. I also set DND to turn off at 8am.
Eventually I would dose off in say 30 min of watching. After years of routine I dose off in like 10 minutes. In fact if I lay down and try to browse on my phone I get sleepy regardless.
Hardest part is looking for the headphone the morning when I wake up lol.
Put it so you can’t reach it from bed. If you want to be able to hear it in case of emergency, just leave the ringer on but out of reach.
My phone is the first and last thing I look at each day. I use the Eye comfort shield setting (which limits blue light) set to turn on at 9pm and turn off at 6:30am. At 10pm my phone is set to turn brightness down to almost 0%, reminding me to put it down and get some shut eye. These settings have helped me get a decent amount of sleep.
I switch my phone off every night.
My charger is in the office.
I've always been a light sleeper and had trouble falling asleep. About 5 years ago (I'm 50 now) I finally gave up trying to self managed through lifestyle and turned to CBD/CBG/CBN sleep aides as well as a light muscle relaxer (Tizanadine, 2mg) and my sleep is awesome now. I actually sleep through the night and am not drowsy during the day.
I take my stuff and use my phone until I get sleepy and I'm out within 10 minutes after I put the phone down.
My reasoning at this point is that lack of sleep is more harmful than using the muscle relaxer daily and the CBD/CBG/CBN and it has been working great.
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