Try Ten Minutes of Audio Before Bed

You want something gentle to listen to, but a video app keeps offering another clip. A saved audiobook or spoken essay can give the evening a clearer stopping point.

Choose the recording before settling down. Familiar material may be easier to leave unfinished than a story you can't wait to resolve. Set a sleep timer if your app supports one and turn off autoplay where possible.

Make listening comfortable

Keep the volume low and use a setup that doesn't leave cords in the bed or block important sounds you need to hear. Consider anyone sharing the room, and follow safe use and charging instructions for your devices.

You don't have to listen closely, remember the content, or finish the chapter. After about ten minutes, stop if you're ready. If the recording keeps you interested rather than sleepy, move it earlier in the evening or choose another activity.

Audio isn't a treatment for insomnia, and quiet is also an option. The useful change is giving your eyes a break from scrolling while keeping the choice of when to stop in your hands.