While all exposure to excessive amounts of light at night can interfere with the body’s natural clock and make it hard to sleep, the blue light wavelengths that come from smart phones, tablets, computers, and TVs are the most disruptive. As if interfering with sleep wasn’t bad enough, blue light-emitting devices can also cause eye strain.

The good news: There are ways to reduce blue light on certain devices.

Click here for instructions on how to adjust the settings on your Mac, PC, iPhone or iPad.

Click here for instructions on how to adjust the settings on a handful of Android smartphones.

You can also search the App Store or Google Play for one of the many free apps that act as blue light filters.

If you're having trouble falling asleep or just want to limit your screen time before bed, challenge yourself to stop using your phone/tablet or watching TV two hours before bed. Perhaps it will help you fall asleep faster!