How do I deal with phone addiction affecting my sleep?

The physical distance thing only works if you actually commit to it, and it sounds like you're not there yet mentally. the real issue is that your brain's gotten hooked on that dopamine hit from endless scrolling, so just removing the phone becomes a willpower battle you'll lose every time. what actually tends to work is making the phone *inconvenient* while giving yourself something else engaging to do instead. like, i used to be terrible about this - still am sometimes lol - but i started putting my phone on a different floor of my house AND i'd grab my switch or a book before i even felt the urge to check it. sounds dumb but filling the void with something else actually helps. you could also try setting a hard cutoff like 10pm where you physically hand it to someone or lock it in your car, whatever makes retrieval genuinely annoying.

the blue light thing is real too, so even if you're not ready to go full phone-free, at least enable night mode and reduce screen brightness after like 8pm. that'll help your melatonin production so you're actually tired when you want to sleep. but i'll be real with you - if you're scrolling until 2am, your body's probably forgotten what "actually tired" feels like. you might need a week or two of being actually uncomfortable before your sleep schedule resets. that part sucks but it does pass. some people also find it helpful to set an alarm they actually have to get up for, which forces the early bedtime naturally, but that depends on your job situation.

what usually gets people unstuck is realizing it's not about willpower, it's about making the right choice the easiest choice. remove the temptation, replace it with something engaging, give it like two weeks. your sleep will improve way faster than you think once you actually stick with it.