Phone out of room, 60-minute wind-down, and a wake time you keep
High search volume, zero pills: move the charger out of the bedroom, dim lights an hour before bed, write tomorrow's top three tasks so your brain stops looping, and set the same wake time seven days a week. Works tonight — not after a $200 gadget.
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Move charger to kitchen, hallway, or living room. Plug in at 9 PM default — not in bed at midnight.
Your brain links bed with scroll = awake. Break the link tonight. Alarm clock on nightstand if needed. Emergency contacts can call a landline or you check phone once before kitchen plug-in.
Overhead off, lamp on. Blue light tells your brain it's afternoon. Warm bulb or dimmer if you have one.
Last hour: no bright bathroom marathon — dim nightlight if you wake to pee. Small change, measurable melatonin help.
Pro tip. If you read, paper book or e-ink — not backlit tablet.
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