"Electronics and the light they emit — as well as the stress that often comes with them — can dramatically impact our sleep quality and quantity," said Dr. Winter. "The light can interrupt the brain's ability to produce the sleep-promoting chemical melatonin."
Using glasses that filter out blue light or setting your device to a "sleep" setting can help, but it's better to just power down. "You should avoid bright light and blue light from devices at least an hour or two before bedtime," Dr. Wells said. Instead, try creating a relaxing bedtime routine, which may include meditation, reading, or deep-breathing exercises.