Overview

Do you go to bed ""just checking one more thing"" on your phone... and then lose another 45 minutes to scrolling? Do you wake up groggy, wired and already reaching for your screen before you've even left the bed? If your bedtime phone habit is quietly wrecking your sleep, you're not alone - and it's not just about willpower. Your device is designed to keep your brain awake. Sleep Without Your Phone gives you a clear way out: a 10-night, science-based digital detox that retrains your brain to fall asleep without your phone and wake up genuinely rested. Each night, you'll follow simple, realistic steps to: move your phone out of your bedtime routine, calm your mind without using your screen as a sedative, build a wind-down ritual you can actually stick to. Inside, you'll discover: why ""scroll until you're tired"" teaches your brain to resist sleep; how blue light, endless feeds and late-night notifications keep your nervous system on high alert; a step-by-step 10-night framework to reset your evenings, even if every ""sleep hygiene"" rule has failed you; practical strategies to handle FOMO, ""just one more video"" thinking and late-night urges to check your phone. You'll also get practical tools to make change easier: a printable 10-night tracker to follow your progress; a communication script to explain your new boundaries to partner, friends or colleagues; prompts and scripts you can use for your own guided audios; a bedroom checklist to turn your room into a real sleep space; a travel & jet lag mini-kit to keep your new habits when you're away; simple sleep exercises and evening rituals to calm your body and mind. This book is for you if you're tired of closing your eyes with a bright screen still in your mind - and even more tired of waking up exhausted. If you've tried to ""just use your phone less at night"" and it hasn't worked, this 10-night programme gives you something better: a clear, doable plan to take your sleep - and your evenings - back.

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