Does putting my phone away 30 minutes before bed help?

Yes. Thirty minutes is a good number, and I'd pick it over the hour most advice recommends. An hour sounds better and gets dropped by Thursday. Thirty minutes is short enough to keep on a bad night.

What makes it stick is giving the phone a place. Choose a spot outside the bedroom and a time, say 10:30, and put a cheap alarm clock by the bed so you don't need the phone in there. The 15-minute evening reset walks through the rest of the routine.

There's a small trial behind the number. Adults who stopped using their phones 30 minutes before bed for four weeks fell asleep faster and slept longer than a control group (He and colleagues, 2020). It had only 38 people, so treat it as a strong hint.

Keeping it for two weeks also builds the thing most people are missing, which is confidence that they can change this.

Two questions show you which step is yours: Find Your Starting Place.