Popular Science shares advice from the American Academy of Sleep Medicine about how to stop Netflix binges from impinging on your sleep, like getting out of auto-play mode or setting an episode limit before you start watching.

If you have trouble obeying this type of limit, you might have to trick yourself. One way to do this is by downloading episodes onto your phone. Because Netflix supports offline downloads for a lot of shows, you can pre-load all the television you’ve decided to watch in advance. Then put your phone in airplane mode to stop yourself from exceeding your limits. This download ability also lets you catch up with The Crown on the subway ride to work, instead of staying up watching it the night before.

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