According to the New York Times, the U.S. surgeon general has been pushing for warnings on adolescent phone use for years; most recently, Dr. Vivek Murthy advocated for a warning on social media platforms and its effects on mental health.

Whether you’re an adolescent, the parent of one, or an adult yourself, it is time to get real about device use and its effect on your sleep and health.

If your cell phone is the first thing that you pick up in the morning (other than to turn off your alarm), you’re setting yourself up for a stressful, anxious day.

If your phone is the last thing you touch and look at before turning in, you’re setting yourself up to toss and turn.

“But I find it relaxing to scroll social media before I turn in!” Sorry, no. You might think so, but your brain disagrees. The blue light emitted by your devices messes with your melatonin production (how many of you are taking melatonin to help you sleep?) and device use, especially if social media is involved, is both psychologically and physiologically stimulating.

Your brain reacts to this stimulation by sending cortisol and adrenaline to your system, putting you in fight or flight mode. Your brain thinks you’re being chased by a tiger, which I’ve never found very relaxing.

If any of this resonates with you, try implementing a “power down hour,” and power down all devices at least one hour before bed.

Then download my free guide for even more tips and tricks to reduce your screen time and get into chill mode.