Using your device before sleep?

If you're like most of your peers, you're probably familiar with electronics. Whether it's scrolling through social media or working on an academic project, everyone uses electronic devices.

However, as schedules become more packed, you've probably noticed yourself on the phone all the way towards bedtime. This may seem fine, but there's some subtle forces at play which can affect how you sleep.

Your phone or computer gives off a lot of blue light. You probably don't notice it (unless your PC crashes on a daily basis), but blue light influences your brain indirectly. Seeing blue light makes your brain excited, as it's a critical influence to your 24-hour body clock. Blue light can also directly damage your eyes—specifically the retina, which helps you see. Furthermore, staring at your screen fatigues your eye muscles, resulting in digital eye strain, and if you're so fixed into whatever you're watching that you can't blink, beware of your eyes getting too dry!

"But I feel fine the next day!"

• Sleep can relieve your fatigue. However, blue light interrupts melatonin production. You may notice yourself getting less sleep, or your sleep schedule shifting towards the midnight hours. This can have significant health effects later in life, as those hours add up!

"I need to complete this assignment on time!"

• It's understandable to have a packed schedule, especially if you're taking a more rigorous course load. Try to limit the amount of screen time before bed by moving it to earlier times. Maybe swap that late-night study session with something you do earlier in the day that doesn't involve screens.

Still, many of you probably don't have enough time in the day to relax or complete assignments, and have to push your screen time back. Don't worry! Here's some options that still allow you to manage your bedtime blue light exposure.

• Use a blue light screen. Night shift and other such features can switch your vision to "warmer colors" and reduce the amount of blue light emitted. Physical screens are also available for purchase. These are more effective, although they may come at a cost.

• Wear blue light glasses. If you don't want your screen colors looking off, or don't want to pay for an expensive screen cover, you can opt for a pair of glasses. This is a simple and effective solution. Many of these glasses even come with a blue light source and photosensitive card that allows you to test just how good the product is!

• Keep your phone out of bed. If you're the kind of person to wake up in the middle of the night to scroll social media, this is a good way of cutting it down. Keep your phone on a charging cable outside your bedroom, ideally with the door closed. This may seem dumb, but it's a simple and effective method.

In the digital age, it's basically impossible to keep your eyes off a screen for extended periods of time. But giving your brain a break before sleep can lead to a much better and relaxing night. In fact, you might even notice improvements in mood, energy, and productivity, which can help you continue the good habits of taking your eyes off the screen before bed. Try leaving your screen off before you sleep sometime this week—your brain, eyes, and body will thank you!