In today’s screen-saturated world, televisions, laptops, tablets and smartphones are always within reach, and they’re disrupting our sleep.

“That blue light – electronic exposure reduces the chemical melatonin and limits the amount fed to your brain,” says Dr. Alex Suda, a physician at Tidelands Health Pediatrics and Adult Medicine in Pawleys Island.

Melatonin works by counteracting cortisol, the hormone that wakes us up when exposed to morning light.

Watching TV or scrolling through our phones before bedtime short-circuits that process, making it harder for us to fall asleep and stay asleep, according to the Sleep Foundation. Those problems are particularly pronounced in teenagers.

Dr. Suda recommends several strategies to reduce screen-related sleep issues:

• Set a digital curfew: Avoid screens at least two hours before bedtime.
• Keep electronics out of the bedroom: This helps reinforce your brain’s association between the bedroom and sleep.
• Use blue light filters: Wear blue-blocking glasses or enable night mode on your devices.
• Increase screen distance: Keep screens farther from your face to reduce direct blue light exposure.
• Choose calming content: Avoid adrenaline-pumping shows or movies before bed.

“Putting things in night mode allows your circadian rhythm or biological clock to kick in,” Dr. Suda says.

Looking for a simple, effective way to wind down? Dr. Suda suggests going old-school: read a book. It’s a relaxing, screen-free way to prepare your body for sleep.