During that pre-sleep period, alternatives such as reading a book, practicing relaxation exercises or listening to calming music are suggested as effective replacements that do not carry the same light-exposure or cognitive stimulation risks.
Charging the phone in another room removes the temptation entirely
For those who rely on their phone as an alarm clock, experts point to a straightforward fix: replace it with a traditional alarm clock and charge the phone across the room or outside the bedroom altogether.
Removing the device from the sleep environment eliminates both the temptation to check messages during the night and the reflex to scroll through social media immediately after waking — a habit that can set a stimulating, screen-first tone before the day has even begun.
Sleep specialists note that small, consistent changes to the bedroom environment — keeping it quiet, dark and free of digital distractions — are among the most accessible ways to improve sleep quality without medical intervention.
