The tip: Tonight, charge your phone somewhere that requires you to get out of bed to reach it: a dresser, a shelf, a windowsill across the room. Close enough to still hear your alarm. Far enough that checking it requires effort.
Phone use immediately before bed is consistently associated with poor sleep, including delayed onset, reduced sleep quality, and more waking in the night. The blue light suppresses melatonin, but that is only part of the story. The content itself, messages, social media, news, activates the brain's alertness and reward systems at exactly the moment you are trying to wind down.
There is a second effect that gets less attention. Research has found that simply having your phone within arm's reach, even face down, even silent, keeps part of your brain on low-level alert, with a portion of your attention quietly occupied with the effort of not checking it. Moving it across the room removes that pull entirely.
And as a side effect: when your alarm goes off, you have to stand up to turn it off. That makes hitting snooze significantly harder. Two problems, one move.
Try it tonight: Plug your phone in somewhere across the room before bed. Not another room, just not beside you. You can still hear the alarm. You just can't reach it from where you sleep.
Most people notice a difference within a few nights.