Limit phone use
This helps reduce pre-bed arousal, improving sleep duration and mood.
What You'll Do
Avoid using your phone for 30 minutes before bed.
Scientific Basis
Avoiding night‑time social media browsing in bed cuts bedtime procrastination and improves sleep duration by ~25 minutes, easing mood by reducing stress-inducing stimulus.
Grigg‑Damberger, M. M. (2020). Bedtime screen use in middle‑aged and older adults: impact on sleep and mood. Journal of Clinical Sleep Medicine.The Science of Impact
Improving sleep duration by 25 minutes can significantly enhance overall health and cognitive function.
Reduced pre-bed arousal may lead to lower stress levels, contributing to better mental health.
Better sleep quality is associated with improved mood stability and motivation throughout the day.
Pro Tips
Avoid using your phone for at least 30 minutes before bedtime.
Establish a calming bedtime routine that does not involve screens.
Consider reading a book or practicing relaxation techniques before sleep.