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Sleep Better Blog

Sleep science.
No fluff.

Practical guides on sleep hygiene, phone habits, and iPhone Screen Time - written for people who want to actually wake up rested.

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iPhone Tips

How to Block News Apps on iPhone at Night (Stop Doomscrolling Before Bed)

Learn how to block news apps on your iPhone at night to stop doomscrolling and protect your sleep. Step-by-step guide using Screen Time and Sleep Lock.

6 min read
Phone Habits

How to Stop Looking at Your Phone in the Middle of the Night (And Actually Fall Back Asleep)

Waking up and grabbing your phone kills your sleep quality. Here's why it happens and exactly how to stop the habit for good.

7 min read
iPhone Tips

How to Block Safari and Chrome on iPhone at Night (So You Can't Browse in Bed)

Stop late-night web browsing by blocking Safari and Chrome on your iPhone at night. Here's how to do it with Screen Time or Sleep Lock.

6 min read
iPhone Tips

How to Block YouTube Shorts on iPhone at Night (And Actually Sleep)

Stop the Shorts spiral before bed. Learn how to block YouTube Shorts on iPhone at night using app blockers and Screen Time to protect your sleep.

6 min read
Phone Habits

How to Stop Using Your Phone in Bed When Willpower Alone Keeps Failing

Willpower isn't enough to stop phone use in bed. Learn why your brain is wired to scroll and which friction-based tools actually work.

7 min read
iPhone Tips

How to Block Reddit on iPhone at Night (And Actually Stick to It)

Stop falling down Reddit rabbit holes before bed. Here's how to block Reddit on iPhone at night using Screen Time and Sleep Lock.

6 min read
iPhone Tips

How to Block YouTube at Night on iPhone (So You Actually Stop Watching)

Stop falling asleep to YouTube videos. Here's exactly how to block YouTube at night on iPhone using Screen Time — and a smarter, automatic way to do it.

6 min read
iPhone Tips

How to Block Instagram at Night on iPhone (And Actually Stick to It)

Learn how to block Instagram on your iPhone before bed using app blocking tools so you can fall asleep faster and break the late-night scroll habit.

6 min read
iPhone Tips

How to Block TikTok at Night on iPhone (And Actually Stick to It)

Stop the late-night TikTok spiral for good. Here's how to block TikTok on your iPhone every night so you can fall asleep faster and feel rested.

6 min read
Phone Habits

How to Lock Your Phone at Night So You Can't Use It (A Strict Bedtime Mode That Actually Works)

Stop late-night scrolling for good. Learn how to set up a strict phone lockdown at bedtime that actually prevents you from opening apps until morning.

7 min read
iPhone Tips

How to Set a Screen Time Bedtime Schedule on iPhone You Can't Easily Override

Learn how to set up a bedtime Screen Time schedule on iPhone that actually sticks — plus a smarter way to lock it so you can't cheat at 2am.

7 min read
iPhone Tips

How to Use Screen Time to Block Apps at Night (And Make It Actually Stick)

Learn how to set up iPhone Screen Time to block distracting apps at bedtime — and why most people's settings fail before midnight.

6 min read
Sleep Science

The Hidden Cost of "Just 10 More Minutes" on Your Phone Before Sleep

Nobody plans to scroll for an hour. But the real cost isn't the lost time — it's what happens to your sleep architecture that night.

6 min read
Phone Habits

Why You Can't Stop Scrolling Before Bed (And What Your Brain Is Doing About It)

It's 11:45 PM. You have to be up at 6:30. You know you should put the phone down. You open Instagram anyway. This isn't a discipline problem — it's a wiring problem.

7 min read