Hey everyone, it's K-Sunga here. I just want to let you know that we've launched a brand

new call and advice podcast called Dear Headspace. Each week the headspace teachers, along

with some amazing new friends, are answering your questions about relationships, work,

life, mindfulness, and just about everything else. It's so different from anything we've

ever created and we're so excited for you to hear it. Dear Headspace comes out every

Tuesday on the Headspace app and anywhere that you listen to podcasts. Thanks for listening.

Welcome back to Radio Headspace and the Phone Breakup Challenge. It's Thursday morning, I'm

Catherine Price, author of How to Breakup with Your Phone and founder of ScreenLifeBalance.com,

and I am thrilled that you're here. Today we'll be making some simple changes that will help you

protect and improve two of the most important things in life, your relationships and your sleep.

Let's start with relationships. So for the rest of this breakup, I'd like you to make a point to

put your phone away when you're with other people, including your children if you have them.

I would also like you to create several no-phone zones in your home, into which smartphones are not

allowed. Creating these spaces ahead of time is also a great way to avoid arguments. If someone

brings their phone into a room or space that's been designated as a no-phone zone and they use

their phone, they know that they're the one breaking the rules, no discussion necessary.

So try it out and notice what a difference it makes in your relationships and sense of connection.

Next, let's talk about sleep. Our phones disrupt our sleep in several different ways,

and the first has to do with light. Usually, as the sun sets at the end of the day,

our brain's release a hormone called melatonin that helps us wind down and get ready for sleep.

When we expose our brains to light right before bedtime, it suppresses the release of melatonin

and disrupts this process. So if you want to sleep better, I suggest that you begin by evaluating

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