It's not that you have trouble falling asleep so much as you just . . . can't stop looking at your phone while you're in bed. Sound familiar? Well, it's no secret that we should avoid looking at screens [1] when we're trying to fall asleep — both because the social media scrolling will get your mind racing and because the light emanating from the screen messes with melatonin levels [2] and can disturb your circadian rhythm. Can't seem to quit that nightly Netflix or Instagram habit? Check out 13 low-key, calming things you can do before bed instead of looking at a screen, then check out our guide to a healthy bedtime routine [3] plus foods to help you sleep [4].

1. Read a chapter (or three).
2. Paint your nails.
3. Call a friend.
4. Turn on some calming music.
5. Write in your journal.
6. Give yourself a massage.
7. Have sex.
8. Listen to an audiobook.
9. Stretch.
10. Meditate.
11. Take a bath.
12. Pen tomorrow's to-do list.
13. Draw in a coloring book.