Blue light from screens mimics the sunlight and sends a signal to the brain to stop producing melatonin, preventing us from feeling sleepy (even if sleep is what our bodies and minds need).

According to some research, using screens before you go to bed can double the length of time it takes you to fall asleep.

It isn’t just the light from screens that might keep you awake. Often the content of what we are viewing is visually and mentally stimulating in a way that stops us being able to truly wind down.

We understand it can be hard to turn off your devices, especially if you’ve been busy all night and want time to chat to friends.

Sometimes we can also worry about not checking social media or group chats in case we miss out on the conversation or get left out of something.

This is a common reason young people give their CAMHS workers for not going to sleep even when they want to.

In fact, it comes up so often that there is a good chance if you’re staying on your phone in case a friend messages (even though you really want to be asleep), your friends are in the same boat.

The simplest way to reduce exposure to artificial light is to turn off your phone, TV, and other gadgets well before bedtime. This is what we really recommend for good sleep.

Rather than watching something visually stimulating on a screen, try picking up a good book to read or listening to music.

If you do need other options, using a blue light filter and/or dimming the brightness on devices is helpful.

Most devices have something called night or dark mode that emits less light.

You might want to set an alarm to remind yourself when to turn off your devices or switch them to dark mode.

If you use your phone as your alarm, turn off notifications for other apps or set it to the ‘do not disturb’ mode so it doesn’t disrupt you and you’re not tempted to pick it up and look at it during the night.

Putting it on the other side of your room can help with the temptation to have a sneaky peak. You’ll have to get out of bed in the morning to turn it off too – helping you to wake up at the time you plan to.

Help yourself and your friends out and let them know that you’re signing off for the night and that you won’t be messaging again until the morning.

If you’re struggling to do it for yourself, think of it as protecting your friend’s mental health and wellbeing, by helping them to have time to wind down and sleep.