Two things about a phone in bed. The light tells your body clock it's still daytime, though the effect of screen light alone is smaller than headlines say. What's on the screen is probably the bigger problem: news, mail and feeds keep you alert, and one more scroll pushes bed back without you deciding it. Evidence: decent
Out of the room fixes both. Night mode fixes neither. Evidence: decent
Same theme: Before bed
Before bed
Alcohol is not a sleep aid
If you drink, stop three hours before bed. On a bad-sleep week, none.
no timeEvidence: solid
Before bed
Cool the bedroom
Tonight, turn the bedroom heating down or open the window before bed. Cool room, warm covers.
no timeEvidence: decent
Before bed
Melatonin is modest, not magic
Before you try melatonin, keep one wake-up time and get morning daylight for a week. If you still want it, ask a pharmacist or doctor first.
no timeEvidence: decent