The reason why we advise you to turn off your phone or put it in "airplane" mode is 1. so that you're not disturbed in your sleep, and 2. so that your brain is not on high alert. By leaving your phone on, you make yourself available to it. If it rings/vibrates, you're more likely to look at it.

At night, we need to pause our bodies and brains to recharge and disconnect. However, being anxious at bedtime because your phone is turned off won't help you sleep better! If you feel that way, leave it on and use progressive techniques to break away from it: lower the ringer volume, then mute it, then place it further away from you, etc. 

Do what's possible for you! Each small step is beneficial and will gradually allow you to put better habits in place.

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