How can I put down my phone and go to sleep?

First of all, good that you want to do it. Sleeping without being at your phone or your laptop before increases your sleep quality and your mental health. If you don't already have one, I would say you shoul buy yourself an alarm clock. If you have one, you don't need your mobile phone on and near you and night. Next you should pick a certain time to go to bed. Doesn't need to be really early, be realistic. 45 minutes before this time you close your laptop, turn off your mobile phone and put it in another room, e.g. the kitchen. For better sleeping you can make yourself now some tea, listen to podcasts and read a good book. Book reading is a great way to get sleepy and feel comfortable. Maybe you also can listen to some calm and relaxing music. It'll take some time, but you will soon making this to a new easy habit and you will experience the benefits of your choice. Have a nice day (sleep)!

It often helps to turn your phone off completely. I find it helpful because it forces me to do nothing else but go to sleep. Depending on the phone, there are apps and system preferences that help limit phone usage. The iphone, for example, has bed time and screen limit options you can chose. One other (more extreme) way of putting the phone down is to delete apps you find distracting. Of course, necessary apps should not be deleted, but I found that it helps after I deleted social media apps. I have tried all of these methods and I think it works!

To help put your phone down and get a healthy amount of sleep you can put a screen time limit on your phone. Or if your not comfortable with that you could leave your phone on your kitchen counter or table an hour before you go to bed. This way you have an our before you go to bed, to shower get ready for bed and settle down to go to bed. I know that an hour might seem long but trust me it isn't. It has been proven that if you don't have your phone with you or it is on do not disturb while you sleep you are going to get the proper amount of sleep you need.

Fall asleep to a podcast, movie or youtube video. It's addictive to look on your phone at night. Mindlessly scrolling through social media in order to fall asleep or to avoid your thoughts about the day. But to detox off your phone, have your phone by your side but listen to something rather than watch something. If you like Netflix or Amazon, play a rerun of a favorite show. You already know what's going to happen, so it's a comfort. The law of attraction on Netflix always makes me fall asleep and have good dreams. You can also put a timer on your phone. Will look at my phone for 20 minutes and then go to sleep

Well I personally believe that the best way to put my phone down and go to sleep is to play some soothing music or podcast to help me sleep or I use a internet blocker to restrict my use of screen time on my phone and go to sleep. Another solution is to leave my phone in another room when I'm about to go to sleep. This way I could prevent myself from my desire of using my phone when I'm supposed to be sleeping. The last suggestion that I can think of is using an auditing app on my phone. "Moment" is an app that allows you to limit your screen time for iPhones.

Set an alarm. An annoying one. I'm talking the one you can't ignore even if you hear it from downstairs. When it rings, turn off the phone, get up and put it somewhere out of reach from the bed. Make it more convenient to sleep than to stay on the phone. Then do something to tell your brain it's bedtime. Journal, meditate, change into pajamas, wash your face, brush your teeth, etc. All in soft lighting if possible. This will help your brain produce melatonin, the sleep chemical, and also teach your brain which actions mean sleep time. Good night and peaceful dreams!

Hard shut your phone and lock it away in a drawer or cupboard of some sort. If you’re not tired, try reading or walking around your room, sometimes your brain will refuse to sleep as it is not tired so brain stimulating activities such as walking, reading really does help. then get into bed and try sleeping. To help you could try counting upwards or focusing on your breathing or try meditation. Remember if this doesn’t immediately work it isn’t your fault, sleep takes times and no matter how long it takes you will get there, believe in it.

For me, it helps me not to bring it to the bed. If I want to stay on the phone late, fine, I can do it as long as I'm not on the bed. In my case, it means I have to sit on a chair at my desk, which is not nearly as comfortable. When I finally decide to go to sleep, I leave it on a place I can't reach from the bed, which serves a two-fold purpose: a) I don't have the temptation to pick it up again if I'm having trouble sleeping; b) I really have to get up from bed when the alarm rings in the morning. Hope this helps!

You can set a reminder for your phone to remind you that it's time to sleep. Or get someone close to you to check up on you and make sure you turn off your phone before bed time! I have similar experience in this, and my mom was really concerned about my sleep quality so she took my phone away at an agreed upon hour. After a few weeks the compulsion to keep using my phone stopped. I'm really grateful that she was so actively involved. The best thing to do is also set up a routine before sleeping, so your brain and body also prepare themselves for rest.

Our phones can be some of the best tools out there, but only if we keep them solidly in that “tools” category of our lives and not make them an obsession. Many people have trouble putting down their phones when it's time to sleep and need to set a path toward better sleep. Set a screen timer, for example, set up a timer for 11 pm- can't use your phone after 11 pm till morning. You can also put your phone on airplane mode or in another room before heading to bed. I'm willing to bet 99% of the time, most people don’t get a call in the middle of the night that they needed to deal with urgently. We don’t need to sleep with our phones. Keep your phone out of reach, it may help in keeping the desire to check/use your phone past the screen time in control.