Keep screens out of the bedroom

Reserve the bed for sleep so the space itself cues winding down.

Why it works

Stimulus control — using the bed only for sleep — strengthens the learned association between the bedroom and sleep, so the environment itself becomes a cue to wind down. Screens in bed do the opposite, conditioning the space for alert, engaged wakefulness.

How to do it

1. Charge devices outside the bedroom and use a separate alarm clock.
2. Keep the bed for sleep (and sex), not for working, scrolling, or watching.
3. If you can’t sleep, get up and do something calm elsewhere rather than scrolling in bed.

Evidence

Stimulus control is a core, well-validated component of cognitive behavioral therapy for insomnia (CBT-I) and has strong support for improving sleep. (rct)

Strict stimulus control is most studied in insomnia treatment; for healthy sleepers it’s a sensible, lower-intensity habit rather than a clinical protocol.

Sources

• Bootzin & Epstein (2011), stimulus control therapy for insomnia (CBT-I component)

Common mistake

Using the phone as both alarm and bedtime entertainment, which keeps the device — and its pull — in arm’s reach all night.