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

It's often easier if you can to put your phone on silent (or turn it off if you don't need an alarm) and leave it outside of the bedroom, at the other side of the room or if it has to be within reach, leave it face down so that if you do get a notification when you are trying to sleep the light won't waken you. It has also helped me to get in to the routine of telling anyone I've been chatting to that I'm heading to bed so they know to not expect any replies from me. This gives me time to not be waiting on responses and know anything else can wait until the morning.

Here is what I think might work for you. Hope it helps. - Set the your phone into a 'do not disturb mode' or just put it in silence, in a way you would not be aware of any notifications you might get so you can relax more. -Try to put your phone to charge or move it to a place not near your bed, that way you might not be tempt it to get it. -Instead of using your phone you can read or do something else you like that can help you sleep and that could keep you away from your phone.

Remove the temptation. By putting your phone away from your bed to charge. And you can read a book instead of scrolling while in bed. This will help you dose off. Set a goal like I will read one chapter or a certain number of pages. If you keep the phone on silent or do not disturb during the night it you will not be bothered with status updates. this should allow your mind to relax. Remember that out of sight out of mind is a good rule to reduce your phone usage. Also developing a night time routine that does not include your phone will help reinforce this goal.

The main thing is, do not charge it by your bed! Keep the charging station in the kitchen or another room so that when you are ready to go to bed, you put it there and keep it there! You can also set it to silent or night time mode, so that it will not go off and disturb you! It may take some practice at first; if you are anxious, you will miss something. Repeat to yourself: I will check it in the morning. Whatever it is can surely wait. This time is to relax and sleep.

It's hard to do I know. But set a time maybe your alarm and make a commitment to them out it down, no matter how hard

It is not easy putting away technology, especially if we use every day. We have to tell our brains that it is time to shut down. You have to physically remove your phone from your hand.

Turn off volume, place further from your bed, close your eyes, think about things that comfort you and try to relax. Good night.

If you are struggling to put your phone down, it might be worth reducing this time gradually over a number of nights or trying a different routine.

You have to think about the pros of sleep. Your body is always working 24/7. Night time is when they reduce their high performance and and cool down a little. Think about the pressure you are putting your body if you don't give it rest. You can play your phone another day.

Just try to do it partially, everyday try to go to sleep a bit earlier until you are happy with your sleep schedule.