If you have trouble falling asleep, your phone may be to blame.

Researchers at Harvard found that using your phone, or any electronic device, before going to bed can derail your sleep schedule and prevent a good night’s sleep. More specifically, using your electronic device before bed can disrupt your body’s REM sleep cycle and production of melatonin, a sleep-promoting hormone.

To reduce the sleep-stealing effects of electronic devices:

· Check your device’s settings for a “nighttime” mode, which adjusts the screen lighting to promote sleep.

· Refrain from using your phone for at least an hour before bed.

· Set your device’s sound settings to “silent” so that you won’t be woken up by texts or emails while you’re trying to sleep.

Did you know that nearly 25% of adults reported that their phone was the last thing they saw before they fell asleep?