It’s a well-known fact that people generally need at least 7 hours of sleep. Have you ever used your phone before bed? It may be hurting you, as well as entertaining you. According to the health department of Harvard University, blue light is a type of light that is emitted by most technology devices, such as iPhones©, iPads©, and other household appliances, like light bulbs. Being exposed to blue light might throw off your internal clock, and you can also suffer from various diseases, like cancer and diabetes. Here are 3 tips to help decrease these risks, and improve your sleep.

Use “blue shade” on supported devices

Blue shade is similar to sunglasses. This function is installed on some technology devices and prevents, or reduces your exposure to blue light. Most people have a tendency to watch videos before bed, whether it being on Netflix© or YouTube. If you’re using a supported device, such as the iOS 9.3 update coming out with the Night Shift, you can tint your screen another color. According to Amazon, it allows for a comfortable reading experience at night. Also, it helps stimulate melatonin, a substance that the brain makes to help stimulate sleep. It’s a good way to have a good night’s sleep and still be able to use your device before bed.

Put the device away before bed.

According to the Washington Post, a gland in your brain called the pineal gland releases melatonin before going to bed. If you’re using your computer during the night, it can prevent the gland from producing melatonin, since the light hitting your eyes is telling you to stay awake. It’s better to put the device away at least 30 minutes before going to bed. Avoiding exposure to blue light before bed won’t allow the light to stimulate your body, and allows your body to calm down before a good night’s sleep.

Keep the device away, so temptation doesn’t get to you

It’s a good idea to turn your phone on “Do Not Disturb” or keep it our of your arm’s reach when in bed, so you’re not tempted to use it during the night. Studies show it’s best to use a normal alarm clock instead of your phone due to stimulation of the brain at early hours in the morning. For example, Levi Felix, who founded Digital Detox©, claimed that he was “working 70 hours and he was still sleepy due to phone use in the mornings”. Don’t let your phone be the first thing you grab in the morning. Key your mind stimulated with a hot shower, or a cup of coffee.

With new technology like blue shade coming to devices everywhere, bedtime can become more Netflix© time while avoiding health risks. But, until then, stay aware of how long you’re mindlessly staring into the blue light, as it may cause some serious health issues.