Switching off screens at night is one of the habits with the most immediate effect on rest. The idea isn’t to demonise your phone, but to swap the last half hour of screen time for a small routine you repeat: make a herbal tea, read a few pages, turn the lights down bit by bit.
Did you know? Light from screens delays the release of melatonin, the hormone that tells your body it’s night-time. You don’t need to get rid of them: just switching off half an hour earlier is enough.
Repeating the same small steps every night tells your brain the day is over, no willpower required.
The trick is repetition, not length: a 15-minute ritual you do every night works better than a perfect routine you abandon by Thursday. Start tonight by leaving your phone to charge outside the bedroom — that alone changes how well a lot of people sleep.
Start today: phone charging out of reach, book on the bedside table. The rest takes care of itself.