Did you know that 87% of people in America use at least one kind of electronic device in bed, with smartphones the most popular? Unfortunately, this can interfere with both the quantity and quality of your sleep at night. That’s why a growing number of sleep experts recommend keeping technology out of the bedroom.

According to the U.S. Centers for Disease Control and Prevention, getting enough sleep can help you:

Get sick less often
Stay at a healthy weight
Reduce stress and improve your mood
Improve your heart health and metabolism
Lower your risk of chronic conditions like Type 2 diabetes, heart disease, high blood pressure and stroke
Lessen the risk of motor vehicle crashes and related injury or death
Improve your attention and memory to better perform daily activities

While it is tempting to use your phone, computer or tablet before bed, these devices interfere with sleep by suppressing the production of melatonin, a natural hormone that helps you feel tired and ready for sleep. Having technology in the bedroom causes feelings of alertness when your body should be winding down for rest.

Additionally, backlit devises emit short-wavelength enriched light – known as blue light – that have been shown to reduce or delay the natural production of melatonin in the evening and decrease feelings of sleepiness. Children are particularly vulnerable to sleep problems stemming from blue light, but electronic devices affect people of all ages.

Avoiding computers, smartphones and other blue light-emitting devices in the hours leading up to bedtime is the number one way to avoid adverse effects. However, this may be a challenge for certain people, such as those who work or study at night.

If you need to use one of these devices in the evening, sleep researchers recommend the following strategies to help you sleep longer and better:

Decrease Your Daytime and Nighttime Electronics Use:
Since children are particularly sensitive to blue light, talk to them about excessive electronics exposure and, if need be, impose restrictions on their daily use.
Establish a Relaxing Bedtime Routine:
A regular bedtime that ensures an adequate amount of rest is essential for healthy sleep. The hour before bed, engage in relaxing activities that don’t involve devices with screens.
Make Your Bedroom a Screen-Free Zone:
While a lot of people prefer to keep a television in their bedroom, this is discouraged because it can negatively impact your sleep. It’s best to remove all electronic devices from your bedroom and encourage your kids to do the same.
Keep the Bedroom Lights Dim:
A bright level of light can suppress melatonin production and interfere with your sleep-wake schedule. Dimmer indoor lighting affects your melatonin production to a much lesser extent.
Use Nighttime Mode:
Many cell phones, tablets, and other portable electronic devices are equipped with a “nighttime mode” that is easier on the eyes before bed. Remember to manually dim the display if your device does not automatically adjust the brightness in nighttime mode.
Invest in Some “Blue Blocker” Glasses:
You can purchase orange-tinted eyeglasses specifically designed to shield your eyes from blue light emissions. They are relatively inexpensive and have been found effective.

While setting up a technology-free bedroom may seem like a huge change, it’s well worth the effort. Next time you go to sleep at night, remember to give your electronic devices a rest too.

Pacific Federal is a Zenith American company and subsidiary of Harbour Benefit Holdings, Inc.

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