Try to avoid screens before bed.
Using screens before bed can be problematic. Screens like the ones on smartphones emit blue light — a type of light that affects your sleep-wake cycle and makes it harder to fall asleep. Chatting with people, checking social media, and playing games can stimulate your brain, which also can affect your ability to fall asleep.
You might tell yourself that you’re just keeping your phone plugged in next to you so you can use it as an alarm clock, and that you’re not going to look at it before bed. But when it’s right next to you, it can be tempting to give it “just a quick look.” Before you know it, you’re out of sleep mode.
If you need to keep your phone in your room, plug it in on the opposite side of the room. If possible, put it in “Do Not Disturb” mode. It won’t light up or make noise with notifications. You may be able to set it so that certain phone numbers or repeat callers break through that barrier in case there’s an emergency.