Digital detox: 3 steps to unplug and get more sleep

The blue glow of a phone screen at midnight is one of the most common — and most fixable — culprits behind a bad night’s sleep.

Screens don’t just delay sleep by keeping your mind occupied; the light itself suppresses melatonin production, making it physically harder to fall asleep even after you put the phone down. Three changes make an outsized difference: a hard stop on screens 60 minutes before bed, charging your phone outside the bedroom, and replacing the last scroll of the day with something analog — a book, a notebook, a few minutes of quiet.

None of it requires willpower so much as it requires a little friction between you and the phone.