By this I mean, turn off your phone or put it on the "Do Not Disturb" setting. This can mean your iPad, laptop, etc....but especially your phone. Even better: do all of that, and set it out of reach so that you're not tempted to check it if you wake up in the middle of the night.
Even better: put it down and don't check it for at least 30-60 minutes before you go to bed.
The light that phones emit tell your brain that it's time to be awake. Using the "warm light" setting in the evening helps, but part of the problem with checking it before you go to bed is that whatever you see gets your brain thinking when your brain needs to be getting ready for sleep.
We will talk more about sleep hygiene in the coming weeks, but for now, keep it simple. For the 9 hours you should be sleeping and getting ready to sleep, put the phone down.
It can wait. Really.
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