Do you have trouble getting enough sleep? You're not alone.
According to the Sleep Health Foundation of Australia, around one out of three people have problems with some form of insomnia. The Cleveland Clinic also found that about 70 million Americans have some type of sleep disorder that prevents them from getting a good night's sleep.
Ten things to adopt or drop to get better sleep
One of the biggest reasons we struggle to sleep well is our relationship with technology.
Tech in the bedroom is a double-edged sword, according to Dr. Jerald H. Simmons triple board-certified doctor of neurology and sleep medicine, and founding director of Comprehensive Sleep Medicine Associates.
Using devices or watching television right before bed can lead to insomnia, limit your total sleep time, and play havoc on your sleep cycle. But, certain tech can create a soothing environment and help transition you into a better night's sleep.
2. Check for a blue light filter
If you're one of those people who would rather have their phones pried from their cold, dead hands than put away an hour before bed, there's a solution. See if your phone has a blue light filter. If it does, switch it on.
For example, Android and newer Apple phones have a blue light filter in the settings called Night Mode.
3. Filter your computer
If the computer is your gadget of choice, an app such as F.lux can add an orange-red filter to your screen when the sun sets. This filter won't disturb your melatonin production. During the day, the app will turn the blue light back on so you can stay alert.
Macs have this filter built in under Settings > Display > Night Shift.
4. Go Dim
Since you can't walk around in the dark for the hour before bed, choose the right lighting for your bedroom. The best option is to dim the lights in your room.
Here's LED lighting guide to help you find the best dimmable and color-changing light bulbs.
5. Go Dark
Once you're in bed, complete darkness is best. So, turn your phone over so the notification light faces downward or put your phone on Do Not Disturb mode. You can use these instructions to dim or shut off your devices' lights.
Also, use a sleep mask if you can't get 100 percent darkness.