Avoid screens for at least an hour before bed

Dropping light levels at dusk are detected by the body’s central circadian clock, the suprachiasmatic nucleus (SCN), which is located in the hypothalamus part of the brain. “When this happens, the SCN prompts the pineal gland located deep in the brain to release the hormone melatonin, which prepares us for sleep by lowering body temperature and blood pressure,” Keay says. “Looking at the screens of any electronic devices late in the evening, but particularly just before bed, sends false signals to the SCN to delay melatonin release, which is why so many people find it difficult to fall asleep after reading their phone or tablet in bed.”