Gone Down, Stays Down
Once you put your phone down at bedtime, leave it alone and don’t pick it up again.
Let Music Soothe You
Play soothing music before you go to sleep to help you wind down. “I take in my phone in at nighttime but it’s only to put relaxing music on. And my phone will set itself down when the music finishes. It’s normally on for ten hours and will turn itself off when it’s finished.” Abbie, age 10. “It can help with a lot of things. You can use it for music which helps me concentrate and get a lot more stuff done than usual.”
Get Board Together!
Play a board game with family and friends before you go to sleep, so everyone can switch off together.
Calm Your Brain
Try meditation, yoga or go for a walk once you’ve switched off your phone so you can switch off properly before sleeping.
Phone Off At Night
Turn off your phone when you’re asleep and use an alarm clock so you wake up in the morning when you need to.
Pause The Chat
Agree with your friends to pause group chat conversations or online games at a good time for everyone to get enough sleep. This way, you won’t feel you’re missing out.
Out Of Reach
Put phone at other end of room at bedtime so you won’t go on it.
Pilot Your Phone
“Airplane mode has personally helped as I used to follow a lot of people and over half of my followers didn’t have interest in me. Now I put on airplane mode and get great sleep.”