Before sleep, turn on Do Not Disturbroutinewellness

If a digital sunset or charging outside the bedroom means putting the phone farther away, this routine is one step lighter. Right before sleep, turn on Do Not Disturb (or Focus). When alerts and sound stop first, the bed can feel like rest again.

Why a mode

The hour before bed works better as quiet time. NHLBI recommends keeping that stretch calm. If you cannot fully unplug, at least stop notifications from waking the body again. Switching off interruptions can be easier than banishing the phone.

When to flip it

Best right before you pull up the covers, or right before you switch off the lamp. Fix the cue about thirty seconds before you say “I’m sleeping.” Same timing each night, and the toggle itself becomes a bedtime ritual.

How

1. Open Control Center (or Settings) and turn on Do Not Disturb or Focus. Set it until you wake, or until just before your morning alarm.

2. Decide what still gets through. Keep the wake alarm. Block messengers, mail, and news.

3. Dim the screen one step or enable night mode. Even if you cannot shut it off, make the light softer.

4. Flip the phone face down, or slide it to the edge of the nightstand so the lock screen stays out of view. Mode plus placement makes the boundary clearer.

5. Only then turn off the light or close your eyes. Mode first, sleep second.

Not a digital sunset or phone basket

A 9 p.m. digital sunset is a promise to stop looking. A phone basket is a physical drop spot in the living room. This is the minimum move when the phone is already by the bed: mute the interruptions that break sleep. Less detox perfection, more silence at the pillow.

If you cannot

If one contact must get through for work, allow only that number and silence the rest. You do not need to memorize mode names. One toggle before sleep is enough.

In one line

Do Not Disturb before the blanket. When alerts sleep first, the body follows more easily.