Why Keeping Your Phone Out of the Bedroom Might Help Your Sleep: A Guide for Autistic Adults

Photo by Nubelson Fernandes on Unsplash

Many autistic people find comfort in routine, calm spaces, and reduced sensory input. But mobile phones, while useful, can sometimes get in the way of rest, especially in the bedroom. This article explains why keeping your phone out of the bedroom can be helpful and offers practical ways to do it without adding stress.

Why Consider Leaving Your Phone Outside the Bedroom?

1. Better Sleep Quality

The light from screens can affect how your body produces the hormone melatonin, which helps you feel sleepy. Some autistic people have irregular levels of melatonin, making sleep more challenging. If you use your phone just before bed, it may take longer to fall asleep, or your sleep may be lighter and more broken.

2. Less Anxiety and Overstimulation

News updates, messages, and social media can cause mental overload or trigger emotional responses. This can be especially intense at night or during the early hours of the morning, making it harder to wind down or feel calm.

3. Clear Separation Between Rest and Activity

Keeping your phone out of the bedroom helps you make that space just for sleep and relaxation. A quiet, phone-free environment can reduce mental clutter and support routines that feel safer and easier to manage.

Simple Strategies to Try

Set Up a Charging Spot Outside the Bedroom

Find a consistent place outside the bedroom, such as the kitchen or hallway, to charge your phone overnight. This makes checking it at night or first thing in the morning less tempting. If this is a step too far, try moving your charger from next to your bed to the other side of your bedroom.

Use a Standalone Alarm Clock

If you rely on your phone for alarms, consider using a basic alarm clock instead. Some autistic people find sunrise alarm clocks helpful, as they use gradual light instead of sudden noise.

Build a Screen-Free Bedtime Routine

Try other calming activities before bed, like reading a familiar book, listening to soft music or ambient sounds, or using a weighted blanket. These can be more relaxing and less stimulating than scrolling on your phone.

Set "Do Not Disturb" or Focus Times

If leaving your phone in another room is difficult, try using your phone’s settings to silence notifications during certain hours. Many phones allow you to allow calls from specific people in case of emergencies, which can make this feel more manageable.

Make the Change at Your Own Pace

You do not need to change everything all at once. If keeping your phone outside the bedroom feels too difficult, start by putting it across the room or turning off notifications at night.

Everyone’s needs and routines are different. It’s okay to adapt these ideas to suit your own preferences, comfort, and sensory profile. If your phone provides a sense of safety or structure, give yourself time to make any changes gradually.

Final Thoughts

While phones can be helpful, they can also interrupt rest and add stress. Keeping your phone out of the bedroom, or even just reducing screen time before bed, can support better sleep, clearer thinking, and calmer evenings.

If you’re interested in more phone and device use strategies, you might like to read our related guide for parents and carers.