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

Easy, just let the battery run to zero every day and keep the charger and phone far away from your bedside and reach. Force your mind to relax and not think of the phone.

It can be hard to cut out technology before bedtime, but it can help to improve the quality of your sleep. It's easy to make a habit out of spending hours on the phone before sleep and waking up only to face the phone screen first thing in the morning once more. It's healthy to create a routine whereby you have some activities which can help you wind down for the day by putting you in a relaxed state. This could involve taking a shower or a bath, drinking a cup of tea, practising a bedtime yoga or meditation, writing down a few things you are grateful for, writing out any thoughts and feelings, reading and many other tips and tools which you can find online or come up with yourself. Another useful tip is to download a blue-light filtering app which will soften the light emitted from your phone screen making it less harsh on the eyes. Due to the reduced colour temperature, the light won't interfere so much with melatonin levels which our body produces to help induce sleep. Blue light from the phone screen can disrupt the production of melatonin; a hormone involved in our sleep/wake cycle, and in turn make us feel wide awake and restless. This tool can be useful if at the beginning you find it difficult to just let go of the distraction provided by the device especially if you find that a lot of thoughts come to the surface when you force yourself to just lay there. Reducing the time you spend each night on your phone little by little and trying to incorporate some relaxation techniques to train your body that it is time to wind down and go to bed, will eventually lead to easier and better quality sleep. Lastly, you may want to consider taking note of the kind of content you tend to view before you go to sleep and how this could impact your thoughts and feelings. Reading tragic news, or other depressive stories online can increase anxiety. Watching a positive video on Youtube such as someone putting across self-help guidance or an inspirational message can make us feel more at ease. There are even videos available online of sleep-inducing bedtime meditations which you can drift off too and they can also be very helpful. Good luck. :)

As per my personal experience, there are two ways to do this. One is to switch your phone to airplane mode and sleeping as you know that you will not receive a call or text that way. And the other way is to put your phone away from your bed. Probably on the table where you can't access it without getting up. That really helps. And also put on an eye mask when you are about to sleep and no matter what, do not take it off. You will sleep instantly!

I've read it suggested multiple times to try leaving your phone in a different room, and getting it completely out of reach. In this day and age, when our phone is also our clock, our alarm, our calendar, etc... that can be a difficult thing to do. I think it helps to get it out of arms length at least, leaving it to charge across the room, where you can't just roll over and turn to it. Find something else to do before bed besides checking your phone, read a book perhaps. It's a hard habit to break, but if it's something that inhibiting your sleeping, I think it's worth the effort.

Set an alarm on your phone that tells you when to power down for the day. Once this is done... go into your bedroom and read a book. Don't take your phone into your bedroom!

Turn off the wifi, put your phone on flight mode, log out of social media. Read a book. Drink some water. Go to the toilet. Do anything that doesn`t require electronics for at least one hour. Try hard.

Make a plan of how much phone time you have each day. If you put it away before your times up, you get extra time the next day. If you go over your time, you get less time the next day.

This seems to be a problem I have 9/10 nights but I've learned the best way for me personally to combat it is to first: ask this question -> simply voicing (out loud or internally) that I am currently in a behavior that I wish to change. The second step is to ask myself why I'm doing something I don't want to do; did I just catch myself distracted for too long? Am I avoiding an emotion? Am I just enjoying what I'm doing on my phone too much? The next step is to then evaluate, is the reason worth the lack of sleep? Usually, the answer is no, in which case I just have to reiterate to myself "This isn't worth it, if you continue on your phone you're going to regret it, and that regret would not only be reasonable but it would add to a vicious cycle of negative emotions and actions. Now quit it! Put the phone down, enjoy the soft bed, and do what it takes to go to bed." Sometimes the answer is yes though, sometimes I believe that what I am doing is "worth the cost". This might be because it's a 1-time thing and I will have to deal with the consequences. Most often though, it's not a 1-time thing, it's the reason I do it almost every night, it's because I'm using my phone to avoid the fear of stillness. Everyone has thoughts that creep into their heads at night, but when all that junk that a million people and articles have told you about setting yourself up for sleep success that doesn't work, find out what DOES work for yourself. What do YOU think will fix the actual problem? Do you need to speak to a friend or someone about your specific fears/anxieties, or do you need to speak to a professional, or do you just need to be in a good mood when you go to bed? My sleep has gotten better now that I found what works for me. I remind myself regularly how important that sleep is to me without letting myself get worked up about it. It sounds impossible and it probably is at first, but if you can get yourself in the right mood first, then get in that mindset, then you can try to remember that mindset and fake it until you make it. Faking it until you make it is a legitimately useful and powerful psychological technique as long as you aren't ignoring core problems.

First you have to make sure your done on your phone such as everyone has said there goodnights and etc. and turn your phone completely off and close your eyes and imagine anything that brings joy to you and soon as you know it you'll be fast asleep.

Putting down your phone is always hard! Limit yourself to a time and turn it completely down so your not tempted to stay on it!