This may not come as a surprise, but it is still worth mentioning; Scrolling through social media, watching movies on your laptop, and even watching TV before bed can affect your circadian rhythm and melatonin production due to the spectrum of blue light that screens emit.

Darria Long, MD, a Harvard-Yale-trained emergency physician and founder of The TrueveLab, previously suggested to mbg: “If you’re having trouble falling asleep, I ask people to turn off their devices 60 to 90 minutes before bed.” Consider reading a fiction book or listening to a bedtime story instead.

And if that’s not an option, at least you can buy blue light blocking glasses or adjust the blue light reduction settings on your devices. Screens that are further away, like televisions, tend to disrupt your circadian rhythm less than screens that are right in front of your face, like phones.