How to Fix Your Nap Routine and Stop Scrolling on Your Phone
Learn how to fix your after school nap, improve your night time routine, and stop phone scrolling to rejuvenate energy for training and focused studying.
Best quote from How to Fix Your Nap Routine and Stop Scrolling on Your Phone
Real rest requires your brain waves to slow down into the theta and delta ranges. When you’re scrolling, you’re staying in a state of active wakefulness even if you’re lying down, which means your muscles aren't getting the signal to repair.
This audio lesson was created by a BeFreed community member
I have a morning after school before training and night time routine but at night and after school I usually take a nap. So at night I found it hard to fall asleep and after school I like to take a 30-minute nap to rejuvenate my energy for training and studying. But I can't seem to fall asleep and sometimes after school if I can't fall asleep. I just reach on my phone which is bad and I just fall off track of my routine
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Frequently Asked Questions
To overcome phone addiction during your routine, try placing your device in another room or using a physical alarm clock. Reaching for your phone when you can't sleep disrupts your sleep hygiene and makes it harder to stay on track with your schedule. Instead of scrolling, try deep breathing or a brief meditation to help your body transition into a restful state without the blue light interference.
Taking an after school nap can rejuvenate your energy for training, but if the nap is too long or too late, it can interfere with your night time routine. This often leads to difficulty falling asleep at your desired bedtime, creating a cycle of insomnia. To maintain daily routine consistency, ensure your naps are strictly timed and don't occur too close to your evening wind-down period.
To successfully use a 30-minute nap to rejuvenate energy, focus on consistent sleep hygiene for students. Create a dark, quiet environment and set a strict timer to avoid oversleeping, which can cause grogginess. If you find yourself unable to fall asleep, avoid the temptation to check your phone, as this keeps your brain alert and prevents the mental recovery needed for your upcoming training and study sessions.
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From Columbia University alumni built in San Francisco
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
From Columbia University alumni built in San Francisco
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
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