One in four people with smartphones report waking up at night to send a text or email. And then finding it harder to fall back asleep.

Our devices are super important to our daily lives, but not always helpful at night. If not tamed, they can delay, disrupt and damage our sleep. Here are a few digital disruptions that you can curb for a healthier bedtime.

• The blue light from device screens can trick your brain into thinking it’s still daytime. So it may be a good idea to turn off your devices well before bedtime (most experts say one hour). You can also ban the blue light by enabling “Night Shift” on your phone.
• People who have a TV in their bedroom get about an hour less sleep every night compared with those who are TV free. Try unplugging your TV for the next few nights — or even move it out of your room entirely — and see if you sleep better.
• Social media never sleeps, but you should. At least an hour before bed, send that last tweet, post or text. Your followers will still be there in the morning.
• Having a clock next to your bed might be hurting your sleep. That’s because watching it may cause stress on nights when you’re having trouble dozing. Before bed, turn your clock around — or turn your phone upside down — so you can’t see its face.

Healthy sleep is regular sleep: going to bed and waking up at the same time every day. Instead of staying up and refreshing feeds, cut back on pre-bedtime device usage and refresh yourself with a good night’s sleep instead.  

Need help with creating and sticking with healthy sleep habits? The Attain by AetnaSM app gives you tips, tools and points for making healthier and more mindful choices, like sending fewer late-night tweets. Download the AttainSM app today in the App Store. Already using the app? Head over to the “Actions” tab in the app and start building healthy habits today.

This material provides a general overview of the topic. Health information is not a substitute for diagnosis or treatment by a therapist, physician or other health care professional. Contact a health care professional with any questions or concerns about specific health care needs.