Studies have shown the use of computers and phones directly before before bed, suppresses your natural production of melatonin, the hormone responsible for helping you feel tired and ready for sleep. Back-lit electronic devices emit short-wavelength enriched light, known as blue light, delaying the body's natural production of melatonin in the evening. Blue light can also reduce the amount of time spent in slow-wave, rapid eye movement (REM) sleep, which is vital for cognitive function. To reduce the impact of blue light on sleep, establish a device free relaxing bedtime routine, dim the bedroom lights, use nigh time mode on your device or invest in some blue light blocking glasses.