By controlling your access to electronic devices you can improve your chances of falling to sleep quickly and getting good quality sleep all night. First, keep your phone out of your bedroom so you limit exposure to blue light and disruptions from notifications. In addition, removing your phone (and/or a computer) from your bedroom, will also remove a temptation to check and see if there’s anything interesting going on in the world should you wake up in the middle of the night.
To prevent blue light from impacting you, stay off of all electronics for two to three hours before you go to bed. And if you truly want a good night’s sleep, do not watch the news before tucking in.
For the best sleep, keep your bedroom very dark, with as little stimulation as possible.