Using phone after waking up

Avoid checking your phone for at least 30 minutes after waking; if you use a sleep tracker and are especially focused on its scores, wait at least 60 minutes. Checking immediately can build anticipation around the phone or sleep score and may encourage earlier waking; waiting can help avoid becoming preoccupied with the data. 1 2

• Orthosomnia: Becoming overly worried about getting sleep “straight” based on tracker readings can itself compromise sleep. If tracking causes sleep-related anxiety, consider checking data less often or taking a break from the tracker. 3
• Night phone settings and bedtime screens: Use Do Not Disturb or airplane mode overnight, and limit notifications; black-and-white display can make necessary nighttime checks less engaging. Reducing screen exposure for 90 minutes to two hours before bed may also help, and keeping the phone away can reduce both light and distraction. 4 5