The Bedroom Detox Method

🌟 Positive Impact

Bedrooms are for rest and connection. Removing phones reduces blue‑light exposure, late‑night scrolling, and stress before sleep.

• More consistent sleep and easier falling asleep
• Deeper rest and better mood next day
• Healthier boundaries for relationships and self‑care

📊 Key Facts

What Science Says

• Evening screen exposure can delay melatonin and disrupt sleep onset.
• Phone presence in the bedroom correlates with shorter sleep and more awakenings.
• Consistent pre‑sleep routines improve sleep quality and next‑day performance.

🔬 Why it Works

Sleep depends on light, routine, and calm. Removing phones eliminates cues to engage and preserves the bedroom as a sanctuary for restoration.

🛠 How to Apply

1. Create a charging station outside: Designate a hallway or kitchen spot.
2. Set a cut‑off: No phone 60 minutes before bed — use an analog alarm clock.
3. Wind‑down ritual: Stretch, read paper pages, or journal.
4. Morning bridge: Keep the phone away for the first 30 minutes after waking.

📋 Methodology

• Define bedroom as a phone‑free zone
• Bundle a relaxing ritual with the cut‑off
• Protect both the night‑end and morning‑start

💡 Attentive Tip

Schedule a nightly wind‑down in Attentive and track sleep‑friendly streaks.

🏆 Master Mode

Turn your sleep hygiene into a commitment you respect.

• Phone Locker: store devices in a simple lockbox after 9pm.
• Bedroom Tech Audit: remove TVs and tablets from the room.
• Weekend Wind‑Down: 90‑minute pre‑sleep phone‑free window on Fri/Sat.

Your bed becomes a sanctuary again.

⚙️ Helpful Tools

• Attentive — wind‑down reminders and streaks
• Analog alarm clock
• Bedside reading (paper)
• Phone lockbox or charging dock outside

❓ FAQ