Make your bedroom a phone- and tablet-free zone. Having your phone in the same room will tempt you to check it before bed and maybe during the night. You basically want to avoid the light from any screen before you close your eyes, ready for sleep.
Call instead of texting. Hearing a friend’s voice leads to a more emotional connection, says Sherry Turkle, a professor of the social studies of science and technology at Massachusetts Institute of Technology in the US.
Set a timer. Limit the number of minutes you spend on social media or checking email to lessen anxiety that comes with being ‘on’ all the time.