Why is it so difficult for us to put our phones away before bed? Learn some simple ways to change that

Using a smartphone at night is not always a conscious choice. It often starts with an innocent gesture – checking the time, replying to a friend, or watching just one more short video on social media. Instead of a few minutes, whole hours pass and sleep gets pushed further and further away. Social platforms, games and apps are designed to keep us hooked – they tempt us with an endless stream of content and a system of notifications that keep our brains on alert. As a result, even when we feel tired, we reach for the screen and let ourselves get carried away by the next wave of stimuli. This is not an individual quirk – it is a global problem that affects our health, wellbeing and lifestyle. Smartphones, including popular Xiaomi models, offer reading modes and blue light reduction, but many users do not use them regularly – which is exactly why evenings with a phone so often end in late bedtimes.

Why is your phone more addictive than coffee?

Every notification activates the brain’s reward system. Dopamine – the neurotransmitter responsible for motivation and pleasure – makes us feel a brief sense of satisfaction and encourages us to reach for more. It works similarly to gambling: we never know what the next refresh will bring. Sometimes it is a funny video, sometimes an important message, and sometimes something completely trivial – and it is precisely this unpredictability that keeps us hooked.

At the same time, the blue light emitted by screens disrupts the production of melatonin, the hormone that regulates sleep. The body gets the signal that it is still daytime, making it harder to fall asleep. When we finally put the phone down, we often toss and turn, and our sleep is shallower and less restorative. A vicious circle appears – the less we sleep, the more eagerly we reach for quick evening stimuli that once again delay rest. On Xiaomi smartphones, night mode can switch on automatically after dark, and in newer models – such as Xiaomi 14 Ultra – the display can smoothly adjust colour temperature to the surroundings. This shows that manufacturers are aware of the problem and are looking for solutions that support a healthy daily rhythm.

FOMO, procrastination and the illusion of control – the psychology of late-night scrolling

In the evening, your smartphone does not just stimulate the brain chemically – it also targets our psychological weak points. FOMO (Fear of Missing Out) is one of the strongest drivers of night-time phone use. By scrolling until late, we feel we are “up to date” and that nothing important will pass us by. Another mechanism is procrastination – the phone becomes an escape from responsibilities and difficult emotions. Instead of facing what stresses us, we dive into a world of short videos and notifications.

The consequences of this lifestyle are serious. Studies show that people who sleep less than six hours a night have problems with concentration and memory, and are at higher risk of depression and anxiety disorders. Chronic sleep deprivation weakens the immune system, increases the risk of heart disease and diabetes, and leads to constant fatigue.

The most common effects of using your phone late at night include:

• reduced productivity and difficulties with learning,

• mood swings and irritability,

• weakened immunity and higher risk of chronic illnesses,

• poorer sleep quality and chronic tiredness.

Take back your nights: how to put the phone away before sleep

Although using your phone before bed may seem like a natural part of everyday life, there are ways to regain control. The key is to set clear boundaries and build evening routines that help separate the day from the night.

The simplest and most effective strategies include:

• setting a “phone-free hour” after which the device stays outside the bedroom,

• charging your smartphone in another room,

• using night mode and reducing blue light in the evening,

• replacing scrolling with reading a book, listening to a podcast or relaxing music,

• using a traditional alarm clock instead of your phone on the bedside table.

It is worth remembering that the phone does not have to be the enemy – the right apps can help you fall asleep, analyse your sleep quality, or block notifications during the night. Used consciously, your smartphone can become support rather than an obstacle.

A generation falling asleep with phones – can this be changed?

Teenagers are especially vulnerable to late-night scrolling. For them, the phone is the centre of the universe – a way to stay in touch with friends, a source of entertainment, a tool for learning and gaming. No wonder it is so hard to put it away in the evening. The effects show up quickly: poorer school performance, lack of focus, worse mood and declining mental health.

That is why clear rules are so important – for example, a shared family “offline hour”, charging phones outside the bedroom, or honest conversations about sleep hygiene. Digital detox is also becoming more popular – a conscious break from the phone for a few hours or even an entire weekend. This kind of experience opens our eyes: it shows how much the smartphone has taken over our evenings and how good it feels to regain control. Xiaomi supports parents in this challenge – with Parental Control features they can set screen time limits, block certain apps after specific hours, or monitor a child’s activity. These tools will not replace communication or education, but they can offer real help in the battle for healthier sleep.

Phone or sleep? You choose how you spend your evenings

In the evening, your smartphone can easily become a thief of time and health – but it does not have to. Understanding the mechanisms behind it helps you regain control. Every night is a new chance to do things differently: to put the device away a bit earlier, slow down and give your body a real opportunity to recover. Sleep is a foundation of good health, a stable mood and the energy you need for the next day.

It is up to us whether we hand that time over to endless scrolling or choose conscious rest. Your phone will always be there in the morning – and the night can once again become time reserved just for you.