72% of us sleep with our phones—but at what cost to our well-being?

Good morning!

Hope you’re getting off on the right side of bed today, and in case you’re not, today’s newsletter is on how to change that.

We’re also experimenting with something special in today’s issue - weekly challenges. If you’re serious about taking action on better phone habits, you should participate 😉 

What you can expect ahead:

🛌 The sleeping partner we forget about
📝 A detox for better Zzz…
🧲 One of the best ways to start fresh

Let’s get started!

— Kian Malekanian, co-founder

72% of us sleep with our phones—but at what cost to our well-being?

The last thing you see before you sleep. And the first thing you grab in the morning. 

If we believe the stats, odds are it’s your phone. 

Sitting on your bedside table. Nestled in your bed. Maybe even cradled in your arms as you drift off to sleep.

It wasn’t always like this. But the smartphone changed everything. And the numbers are staggering.

I know I’ve been there. Mindlessly scrolling through my phone, realizing it’s way past midnight. Struggling to fall asleep. Waking up groggy, just to slap off the alarm on that same device.

There’s an extensive body of research around how screen time before bed can contribute to poor sleep. 

For a long time, scientists have been pointing the finger at "blue light."

Our bodies are designed to follow the natural cycle of daylight. This internal clock, known as our circadian rhythm, regulates when we feel awake and when we start to get sleepy. 

Normally, as night falls, your body begins to produce melatonin—the hormone that signals it’s time for sleep. But blue light from screens mimics daylight, delaying melatonin production. This not only makes it harder to fall asleep but also reduces the quality of the sleep you do get.

Even still, there’s a reason why studies consistently find bed-time smartphone use to contribute to less and worse sleep.

Social media videos are, by design, engaging. Just when our brains should be winding down for the night, the algorithm bombards us with the most stimulating content possible.

Then there’s the type of content you consume. A tragic video that makes you sad. Rage bait that gets you agitated. It’s not exactly the best substitute for counting sheep. 

Worst of all are those sneaky reminders—when a quick glance at your phone leads to a cascade of unfinished tasks.

• That email icon becomes a reminder of a project still hanging over your head. The unread text from your sibling nudges you about the visit you haven’t planned. Even a grocery ad triggers thoughts about restocking the fridge. And instead of putting a mental end to the day, you end up thinking of all the things you have to do tomorrow. 

Why does any of this matter? Sleep is so central to every part of your well-being. Bad sleep can impair concentration, memory and decision-making. It can lead to anxiety and depression. Over time, sleep deprivation can harm your heart, weaken your immune system, cause weight gain, and increase your risk of serious conditions like diabetes and neurodegenerative diseases.

My take: The jury might still be out on the nitty-gritty of how phone use before bed affects sleep, but there’s clearly something there. 

Maybe it matters how we use our phones before bed. I reckon, you’ll have better luck falling asleep listening to an audiobook, compared to doom scrolling TikTok.

• And maybe it’s not just about using phones right before bed. Perhaps we’re all getting worse sleep in this age of nonstop digital stimulation. Constant notifications, endless content, and the pressure to stay connected. It’s enough to keep anyone up at night.

And that’s the final thing. When we end our days with a phone in hand, we’re setting ourselves up for a rough start the next morning.

Think about it: waking up to a barrage of notifications, emails, and social media updates throws you into reactive mode before your feet even hit the floor. 

You aren’t really starting your day —you’re letting the digital world dictate your mood, your focus, your priorities. Instead of easing into your morning, you’re catapulted into a state of anxiety, mentally scattered, jumping from task to task instead of being focused, creative and proactive.

And what’s lost in that scramble? The quiet moments of reflection, the chance to set your own course for the day, the simple act of being present with the people around you. Mornings are often the best time we have with our partners, kids, or even just ourselves, and starting the day on our phones means missing out on those meaningful moments. 

Those moments are the foundation of a good day, a productive day, a day that feels like it’s yours.

Whatever your goal is in disconnecting. Whether it's to be more productive or less anxious or more mindful or just to reclaim a few of the many hours we surrender to technology. It all starts with how you end and start your day. It starts with better smartphone habits around sleep!

TIPS & TRICKS

Steps to ditch the bedtime phone habit and sleep better

So, you’re ready to make a change. Whether you’re all in or just dipping your toes, small steps can make a big difference. Here’s how to start:

1. Silence the noise. First things first, mute your notifications. Both Apple and Android offer “Sleep” modes that silence your phone, hide notifications, and dim the screen. You can even automate this—set it to kick in every night at a certain time and turn off with your alarm. It’s like putting your phone to bed before you do.

2. Rethink your wake-up call. Using your phone as an alarm guarantees it’s the first thing you grab in the morning. But does it have to be? Consider investing in a standalone alarm clock. It may sound old-school, but it’s critical in ensuring you don’t reach for your phone as soon as your awake. Let your mornings be yours, not your phone’s.

3. Create a buffer zone. Choose an activity—brushing your teeth, journaling, stretching, whatever works—and make it your nightly “shut-off” signal. Put your phone on Sleep mode or leave it in another room. Close the door on today’s tasks and tomorrow’s worries. For me, it’s writing a list of priorities for the next day. Once it’s on paper, it’s out of my head. Now, it’s time to unwind.

4. Build a bedtime routine. If you don’t have one, now’s a great time to start. A routine adds structure and helps replace those habits your phone has snuck in. It’s a way to reclaim your nights.
   
   If you already have a bedtime routine, try to pinpoint at exactly which point your phone will make an exit. For instance, maybe between brushing your teeth and flossing, the phone goes on sleep mode and it won’t be touched until the morning.

RESOURCE & RECOMMENDATIONS

• Turns out losing sleep isn’t just bad for your health, it’s bad for your wallet. Apparently, getting a full night’s sleep could actually boost your salary by this much. [CNET]

• This is a fun little app… it turns reducing screen time before bed into a game. Stay off your phone at night, and watch your town grow. Use your phone during the night, and building halts. A playful way to build healthier sleep habits.

• The internet was supposed to be the ultimate archive of knowledge. But tons of sites and links are disappearing. The number of webpages that existed in 2013 but are now gone is mind-boggling. [Pew Research]

• Catherine Price is a science journalist who digs deep into the impacts of tech on our lives. Her book How to Break Up with Your Phone, she offers a straightforward, 30-day plan to help you reclaim your time from your device—without going cold turkey.

WEEKLY CHALLENGE

Easy mode: Put your phone into sleep mode an hour before you get into bed, and leave it alone!

Medium mode: Put your phone in another room than the one you sleep in an hour before you get into bed.

Try it for just one night, commit to a week, or make it an ongoing habit. Pay attention to how this simple change affects your sleep and well-being. Next week, we’ll ask to see how you did and share stories from those who tried the challenge.

Already keep your phone away before bed? Share your tips on what helps you avoid screen time before bed (click below and add in feedback box or just reply to this email)!