Studies have shown that being exposed to the blue-and-white light given off by phones at night prevents our brains from releasing melatonin, a hormone that tells our bodies it’s nighttime.

So if you have a hard time getting to sleep you may want to experiment with having an evening “No Phone Buffer” time before you go to sleep.

The reason I don’t use my phone before I go to bed is because I want to give my mind a chance to unplug and process the events of the day.

I feel like it’s unhealthy to be glued to a screen right up until the point we go to sleep.

Here’s what my Buffer Hour looks like in the evenings:

I usually go to sleep around 10:30. So around 9:30 I’ll plug my phone in and not look at it again until my alarm goes off in the morning.

During this hour I usually read physical books or my Kindle (I use the Kindle Paperwhite and it doesn’t have an LCD screen like phones do so it doesn’t give off that weird light).

Sometimes I’ll journal or write down my 3 Wins for the day; or just hang out and talk to my wife.

It doesn’t really matter what you do. Just take a break from your phone!

This doesn’t have to be complicated. It’s just a matter of making a rule that says, “I won’t use my phone at least an hour before I go to bed” and then sticking to it.

Then you can do whatever else you want in that hour. That’s it. Plain and simple.

If you are looking for a more complex system then go back to google and find someone who will you tell you the same thing in 2,000 words. 🙂

Have a good night. I hope you’re not reading this on your phone on your bed!