Can using your phone before bed make it harder to sleep?
Do you keep scrolling when you meant to sleep? Learn why phones make bedtime easy to postpone and try a realistic plan for putting yours down tonight.
Read the full guidePractical sleep guides
Start by putting the phone down.
Make tonight easier to end.
These guides do not ask you to become perfect overnight. They break down real moments—scrolling in bed, struggling to stop, and delaying bedtime—and offer small steps you can try tonight.
Start here
Why does “just five minutes” so often become a much later bedtime?
Understand why an endless feed has no stopping signal, then create one that is realistic for tonight.
Read the first guideAll guides
Choose the problem that feels most like tonight.
What can you do when you cannot stop scrolling in bed?
Still scrolling even though you are tired? Turn a willpower problem into an environment and routine problem with a bedtime plan you can actually follow.
Read the full guideHow can you stop putting off bedtime?
Tired but still unwilling to end the day? Use a closing ritual, environmental boundaries, and a tomorrow list to reduce bedtime procrastination.
Read the full guideWhat can you do in the last five minutes before bed?
A bedtime checklist that really fits into five minutes: handle one necessary message, set your alarm, move the phone away, and leave unfinished tasks for tomorrow.
Read the full guideHow do you make a phone-free bedtime routine stick?
You do not have to quit your phone completely. Start with a fixed stopping point, a charging place, an alternative activity, and clear exception rules.
Read the full guideHow can you limit iPhone use before bed?
Understand Screen Time, Downtime, Focus, and the limits of third-party bedtime apps so you can choose an iPhone setup that fits your night.
Read the full guide