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6 Ways to Stop Using Your Android Phone Before Going to Bed



You can no longer use your smartphone at night with a little help from Android. We know it’s hard to let go, even when research shows that unplugging and unwinding is better for your sleep. Android 11 includes a range of features that can help you set some common sense boundaries. Here’s how to get started.

1. Check your usage

The first step is to face the facts by checking how long you use your phone each day and what you do with it. To get started, go to your system settings and scroll down to Digital Wellbeing, which should be available on almost all Android phones. The Digital Wellbeing hub has many of the tools we̵

7;ll be using to make your phone less distracting at night, but check your stats for now.

Android phone helps you to taper off control usage Ryan Whitwam / IDG

The Digital Wellbeing hub shows the usage statistics of your smartphone.

You can see how many times you’ve unlocked your phone, how many notifications you’ve received, and more importantly, your app usage broken down by screen time. You can also tap the pie chart at the top of the screen to see breakdowns by app usage for previous days. You can tap the number of notifications to see which apps are sending the most pings. You want to note which apps are responsible for most of your usage, and which ones are bothering you with the most notifications.

2. Create app timers

If you have an app or apps on your phone that are frequently used at night, the Digital Wellbeing chart should show that. Crane Dashboard in Digital Wellbeing to set app timers to remind you to close those apps. This menu shows your most used apps at the top, but you can also open the full app list.

Android phone helps you run down timers Ryan Whitwam / IDG

Use timers to avoid spending too much time on your apps.

To add a new timer, tap the hourglass icon next to an app. After choosing the daily time limit, the app will appear in an overview with the remaining time when you have it open. When the time is up, the app will close automatically. Android offers a chance to add more time or turn off the timer when this happens, but that beats the point before. You gotta stick to your guns.

3. Night light

Android phone will help you reduce the night light Ryan Whitwam / IDG

Google’s Night Light feature shifts the color temperature of your screen to the warmer end of the spectrum.

You’ll find Google’s night light feature under Display in the main system settings, well away from most digital wellbeing tools. Some OEMs give this feature a different name, but they all do the same thing – shift the color temperature of your screen to the warmer end of the spectrum.

There is some research to suggest that blue light can negatively impact your sleep cycle. While the data is far from compelling, both Android and iOS have included blue light controls in their settings. In Android, you will find this feature on most phones under Settings> Display. You can set a schedule and the intensity of the color overlay, and you’ll never have to stare at that blazing blue light before going to bed again.

4. Do not disturb schedule

Chances are, your digital wellness data shows that you get a lot of notifications – we all do that when you add them up. You can configure Do Not Disturb to turn on at night to reduce your urge to answer the phone. This feature is available on most phones through the Sound & Vibration menu, but is also part of the setup wizard for “Bedtime Mode” in Digitial Wellbeing. However, I recommend going through the manual installation.


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