Blue light matters less than the hour a phone takes from your night. The evidence, a last-90-minutes plan and when poor sleep needs a GP or doctor.

A four-week phone reset: measure, cull notifications, add limits and obstacles, review. Trials suggest an hour a day less is enough to notice.

Family phone agreements, phone-free meals, work email over leave, setting up a child's new device and taking photos without posting.

Where to place a daily screen-free hour, what to do in it, how to keep it going, and what the phone-on-the-table research really shows.

What a digital detox is, what six randomised trials and their critics found, who benefits, and whether to go cold turkey or cut back.