Bedtime Phone Routine

2-hour wind down

1. 2 hours before bed — last big meal, no caffeine.
2. 1.5 hours before — dim lights at home.
3. 1 hour before — stop news, work email.
4. 30 min before — hot shower, read paper book.
5. 15 min before — phone in OTHER room or "Bedtime" mode.
6. Bed — no scrolling. If can't sleep, get up, sit in chair until tired.

iPhone Bedtime

1. Settings → Focus → Sleep.
2. Set schedule (e.g., 10 PM-6 AM).
3. All notifications silenced except chosen people (kids).
4. Lock screen dims.
5. Sunrise alarm wakes you.
6. Sleep tracking via Apple Watch — bonus.

Replace phone with

• Kindle e-reader ($110) — no blue light, like real paper.
• Audiobook on Echo Dot — bedside, eyes closed.
• Old-school alarm clock — $15. No phone next to bed needed.
• Paper book + lamp — most underrated bedtime tool.
• Crossword puzzle book — calms while engaging brain.
• Journaling — clear the mind.

Why phone in bed hurts sleep

• Blue light suppresses melatonin (sleep hormone).
• Notifications spike cortisol (stress).
• News + social media = anxiety.
• Mindless scrolling = "alert" brain.
• 3 AM checks = sleep cycle disruption.
• Charger by bed = phone is always there. Use other room.