Many of us use our bed for much more than sleep. We scroll our phones, answer emails, watch shows or lie there worrying about the day. When aches and broken nights are already part of the picture, keeping your bed mainly for sleep can help your body settle more easily.

Your brain learns from where you are

Habits are linked to places. If you often work, scroll or feel uncomfortable in bed, your brain can start to see bed as a place to be alert. Keeping bed mainly for sleep helps it become a cue that tells your body it’s time to rest.

Phones in bed

Research in adults has linked using a phone in bed with poorer sleep quality and feeling more tired the next day. Part of that may be the bright screen, and part may be that messages and news keep your mind active.

Small changes that help

You could try:

• Charging your phone away from your bed, or across the room.
• Moving reading, emails or shows to a chair or sofa.
• Doing your VIDA video outside the bedroom, then going to bed when you’re ready to sleep.
• Keeping the lights low in the last half hour before bed.

Making bed comfortable for aches

Keeping your bed for sleep also means making it a comfortable place to be. Having your usual pillows ready, like one for between your knees, means you can settle straight into a supported position.

Something to try this week

Each night this week, charge your phone outside your bedroom or across the room, out of reach from bed.

What to take away

• Keeping your bed mainly for sleep helps it become a cue for rest.
• Using a phone in bed is linked with poorer sleep quality.
• Move screens, reading and work to another spot.
• Have your support pillows ready, so you can settle straight away.

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