Sleep
Phone-Free Bedtime Boundary
A phone-free bedtime boundary keeps phones charging outside the bedroom so reels and chats do not delay melatonin and sleep.
A phone-free bedtime boundary charges the phone outside the bedroom—hall table, kitchen, parent dock—and uses an alarm clock for wake-up. Late reels and group chats delay melatonin and train 3 a.
m. anxiety spirals.
Set Do Not Disturb at the same time nightly. If you need music, use a speaker across the room instead of the phone in bed.
Common questions
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What if the phone is the alarm?
Buy a cheap alarm clock or speaker alarm—the cost is smaller than weeks of short sleep. Keep the phone charger visible down the hall as a cue.
Related terms
Put Phone-Free Bedtime Boundary into practice
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