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Put your phone away in another room.把你的手机放在另一个房间

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Put your phone away in another room.把你的手机放在另一个房间

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Putting your phone in the kitchen, bathroom, to charge overnight will help discourage you from checking it during the night. If you’re worried that you may miss a call in case of an emergency, set it so that it only rings when certain people are calling, but still place it out of bed and out of reach — just in case you get tempted.
把你的手机放在厨房、浴室里充电过夜，将有助于阻止你在夜间查看它。如果你担心在紧急情况下会错过一个电话，可以把它设置成只有在某些人打电话时才会响，但还是要把它放在床外，让人无法触及--以防你受到诱惑。

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To reduce the use of smartphone at night before bed

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Reduces total amount of REM sleep.                          减少快速眼动睡眠的总量。    

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Reduces total amount of REM sleep.                          减少快速眼动睡眠的总量。    

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If you can, try putting your phone on “do not disturb” mode or silent when you go to bed. Because even though you may not be on it, the text alerts, game notifications or email buzzes can interrupt your deep sleep.
如果可以的话，试着在睡觉时把手机调到 "请勿打扰 "模式或静音。因为即使你可能没有开机，短信提醒、游戏通知或电子邮件的嗡嗡声也会打断你的深度睡眠。

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Stop using electronic devices 30 minutes before bed.睡前30分钟停止使用电子设备

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Stop using electronic devices 30 minutes before bed.睡前30分钟停止使用电子设备

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You should stop using electronic devices, like your cellphone, at least 30 minutes before bedtime. Instead, grab the book that’s been tucked away on your bookshelf and start reading before bed. You’ll be impressed with how much more quickly you fall asleep and how much better you’ll feel the next day.
你应该在睡前至少30分钟停止使用电子设备，如手机。相反，拿起一直藏在书架上的书，在睡前开始阅读。你会对自己入睡的速度和第二天的感觉有多好印象深刻。

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Most people do because it might seem like the "perfect oppoturnity" to watch Youtube videos, play some mobile games and views your friend's activities on social media.

大多数人都会这样做，因为这似乎是观看Youtube视频、玩一些手机游戏和查看社交媒体上朋友活动的完美机会。

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In addition to regulate your sleep cycle, melatonin is a powerful antioxidant that your body needs to fight against cancer. When your melatonin levels are cut off, your risk of cancer and other ailments increases.

除了调节你的睡眠周期外，褪黑激素是一种强大的抗氧化剂，你的身体需要它来对抗癌症。当你的褪黑激素水平被切断时，你患癌症和其他疾病的风险会增加。

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Blue light is harmful to your eyes.蓝光对你的眼睛有害。

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Blue light is harmful to your eyes.蓝光对你的眼睛有害。

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Blue light is harmful to your eyes. The blue light emitted by your cell phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle. This makes it even more difficult to fall asleep and wake up the next day.

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Say you just received a strongly worded email or saw a Facebook post you didn’t agree with. It’s going to be more difficult for you to relax and go to sleep now

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Effect of using smartphones at night. 在夜间使用电话的后果

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Effect of using smartphones at night. 在夜间使用电话的后果

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https://www.sclhealth.org/blog/2019/09/why-it-is-time-to-ditch-the-phone-before-bed/