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Three Simple Ways to Put Your Phone Down at Night

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Three Simple Ways to Put Your Phone Down at Night

We all know the theory. Switching off our devices before bedtime supports the body’s natural production of melatonin and sets us up for better quality sleep. Yet knowing and doing are two very different things.

Why does switching off before bed still feel out of reach?

In our recent survey of 1,700 female leaders, 86 per cent said they do not switch off their technology an hour before bed. This is not about a lack of willpower. It reflects the reality of leading in high-pressure environments, where the pull to check one last email or scroll for a moment of distraction can be strong.

If this sounds familiar, here are three simple ways to create a healthier boundary with your devices:

  1. Set a digital sunset: Choose a time each evening when devices go off and protect it as you would an important meeting. Start with just 15 minutes before bed and extend gradually.
  2. Create a replacement ritual: Habits shift more easily when something positive takes their place. Swap your phone for a book, journalling or a few minutes of quiet reflection. This gently signals to your mind and body that it is time to slow down.
  3. Keep devices out of reach: Charge your phone in another room. Use an alarm clock instead of relying on your mobile. Reducing temptation often works better than sheer self-control.

Rest is a core part of effective leadership. When you protect your evenings, you protect your energy for the day ahead.