Choose a stopping point for feeds before bed, then make opening them slightly less convenient after that point. Keep essential communication available and give yourself a simple alternative when the urge to scroll appears.

Choose the boundary before you are tired

Pick a time or event that reliably happens in your evening: after brushing your teeth, after plugging in your phone, or when you turn off the bedroom light. A clear cue is easier to follow than a vague promise to “scroll less tonight.”

If your evening schedule changes, use an event rather than a clock time. The boundary should still be clear on a late night.

Separate the phone from the feed

You may need an alarm, a call, or a message. That does not mean every app needs to be open. Use Screen Time Downtime to schedule a break and allow the contacts and apps you need. Apple explains these options in its Screen Time guide.

If you use Unplug Me, set your charger outside the place where you usually scroll in bed. Because plugging in allows a timed session, charger placement matters.

Prepare a low-effort alternative

Put a book, magazine, or notebook beside the bed. Choose something you enjoy, not a demanding task. If you need a quiet transition, you could listen to music or simply rest without filling the pause.

A replacement should be easy to start in the same moment that you would normally open an app.

Handle the nights you break the rule

If you scroll one night, notice what prompted it. Were you worried about missing a message, bored, or avoiding the next day? Change the setup rather than treating the slip as proof the routine cannot work.

The goal is a repeatable evening habit, not a perfect streak. If sleep problems persist, seek advice suited to your circumstances rather than relying on an app setting alone.

A SMALL BOUNDARY FOR DISTRACTING APPS

Try Unplug Me

Lock distracting apps until you plug in, then choose a timed session.

Download for iPhone ↗