Spending too much time on your smartphone or other screens at night can harm your sleep, mood, and overall health. If you're struggling to give up your smartphone at night, here are 10 ways to ditch screens and get a better night's sleep:  

Establish a bedtime routine: Create a routine that helps you wind down and prepare for bed, such as reading a book, meditating, or stretching.

Turn off notifications: Turn off notifications on your phone or tablet to reduce distractions and help you sleep better.

Use an alarm clock instead of your phone: Keep your phone away from your bed and use an alarm clock to wake up in the morning.

Read a book: Replace screen time with reading a book before bed, which can help you relax and unwind.

Listen to relaxing music or white noise: Put on some relaxing music or white noise to help you sleep better and reduce stress.

Avoid caffeine and alcohol: Limit your intake of caffeine and alcohol, which can disrupt your sleep and make it harder to fall asleep.

Get up and move: Take a walk or do some stretching before bed to release any excess energy and help you relax.

Keep your bedroom cool and dark: Maintain a cool, dark, and quiet sleep environment to improve the quality of your sleep.

Practice deep breathing exercises: Take deep breaths to help calm your mind and relax your body.

Find alternative activities: Find alternative activities to help you relax and unwind, such as taking a bath, writing in a journal, or practicing yoga.

Giving up screens at night can be a challenge, but it's worth it for the benefits it can bring to your sleep and overall health. Find what works for you and stick with it to get a better night's sleep and refresh your mind and body.