Using your phone before bed hijacks your sleep, but not for the reason you think

We’ve all reached for our phones in the middle of the night, only to be pulled into some kind of rabbit hole that keeps us awake. American adults also have trouble sleeping, with 70% of adults reporting they get insufficient sleep at least one night a month, according to the American Sleep Apnea Association. We tend to lose track of time when we’re on our phones, which can eat into the seven hours of nightly sleep doctors say adults need. If you’re one to worry at night about what lies ahead the next day, some sleep experts suggest making a to-do list before bed, so you don’t keep yourself awake making mental lists.You don’t have to get out paper and pen: The notes app on your phone makes it easy, or try one of the note-taking apps I mentioned here. In the iPhone’s Sleep Focus setting, you can set a sleep goal and create bedtime reminders as well as enable Sleep Screen, which dims your lock screen at bedtime.