Will this half hour cure my insomnia?

No. It is a habit before bed. Insomnia that fills most nights for weeks needs a doctor.

Can I read the same book on my phone if I dim it?

That keeps the phone on the pillow. This habit uses paper, or nothing.

I feel very low at night. Is a book the answer?

A book is not care for a heavy mood. Please speak to a doctor. You can still keep the phone out of the bed if that feels kinder.

Sleep & stress20 min

A Paper Page in the Last Half Hour

For the last half hour before bed, read paper or do nothing, with a lamp rather than a phone. It is a habit. It does not treat insomnia.

Half an hour, and the phone stays out

Choose a paper page, a quiet chore, or simply sitting, for about half an hour before you intend to sleep. Light it with a lamp. Leave the phone charging in another room if you can. This does not cure insomnia, does not replace a doctor's care, and is not a test you fail if you still wake at night.

If sleep is poor most nights for weeks, or the days feel very heavy, please speak to a doctor. Someone who needs a phone for care or safety should keep it near. Do not use alcohol or extra tablets to force this half hour. The habit is only the screen leaving the pillow.

Ingredients

A paper page, or no page at all
A lamp
A place for the phone that is not the bed

How to prepare

Set the phone to charge outside the bedroom if that is safe for you.
Turn on the lamp. Open a paper page or leave it closed.

How to use

Spend about half an hour this way before lying down.
If you are not reading, sitting quietly still counts.
Stop if the page is upsetting. The goal is not to finish a chapter.

Helpful habits

A boring page is more suitable than a thrilling one.
If half an hour feels long, start with ten minutes. The phone still stays out.

Precautions

Not a treatment for insomnia.
Weeks of poor sleep, or a very heavy mood, need a doctor.
Do not move a phone that someone needs for safety.

Frequently asked questions

Will this half hour cure my insomnia?: No. It is a habit before bed. Insomnia that fills most nights for weeks needs a doctor.
Can I read the same book on my phone if I dim it?: That keeps the phone on the pillow. This habit uses paper, or nothing.
I feel very low at night. Is a book the answer?: A book is not care for a heavy mood. Please speak to a doctor. You can still keep the phone out of the bed if that feels kinder.