After taking stock of your electronics, you may decide that it’s not possible for you to go completely technology-free in your bedroom. In that case, consider the following tips to minimize the impact of electronics on your sleep:

• Pare down the number of devices in your bedroom: Even if you can’t get all the devices out of your bedroom, try to keep out as many as you can.
• Avoid using them for an hour before bedtime: Keeping technology in your bedroom doesn’t mean that you have to use it. As best as possible, avoid using electronics for an hour or more before you plan to go to bed.
• Put devices in a drawer: By not having a phone or tablet constantly in sight, you may be less tempted to check it when you want to be relaxing or sleeping.
• Silence notifications: Put electronics in airplane mode and turn off notifications so that you aren’t bothered by constant vibrations or flashing lights.
• Resist the urge to check devices when you wake up at night: If you find yourself awake during the night, give yourself time to fall back asleep and try not to immediately check your phone, even if it’s just to see the time. Looking at your phone or tablet can create light exposure and trigger your mind to a waking state that may prevent you from getting back to bed.
• Turn down the brightness: Light from electronics can affect your sleep, and turning down your screen’s brightness to the lowest setting may cut down on its impact.
• Use a night mode: Many devices have a night mode that reduces the amount of blue light they emit. This feature may decrease the effect that using the device has on your melatonin production and circadian rhythm.
• Try blue light glasses: Specialty glasses work to filter out blue light before it reaches your eyes, and some research suggests that it can reduce the negative impact of blue light.
• Automatically disconnect using specialized apps: Some apps and programs for cell phones, tablets, and computers allow you to program a time when the device automatically goes into airplane mode, which can help reinforce a schedule when you stop using electronics at night.
• Go old school: Folks who are “on-call” through the night such as those who work in healthcare, 24-hour operations, technology sectors, or transportation, can consider installing a landline. This will keep screens away while still remaining accessible.

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