Technology can be a beautiful thing. It has expanded our world and our minds, connecting people in a way they’ve never been before. But if you’re regularly using mobile devices, it’s possible you’re like one of 70% of US adults who suffer from digital eyestrain. And if you’re using technology before bed, you’re probably suffering from the sleep- and heath-altering effects of blue light.

Blue light, which helps us see digital screens clearly in the daytime, is emitted from things you use every day: mobiles, tablets, laptops and desktop computers, and even TVs and digital billboards. Consistent exposure can cause disruptions in your circadian rhythm and sleep patterns, especially if you’re exposed to blue light before bedtime. The poor sleep quality caused by these disruptions has been associated with a myriad of health issues, from diabetes to heart disease.

Our technology consumption isn’t expected to decline anytime soon, but we still need our eyes to function properly to experience and interact with the world. Below are some tips that can help you maintain your health while using modern technology:

Make sure you have the right tools

For those who wear glasses or any kind of vision correction solution, Carl Zeiss Vision has created an entire portfolio of products to help users maintain optimal eye health while interacting with our digital world. From Digital Lens, which helps to combat digital eyestrain and support screen viewing, to Duravision BlueProtect which is specifically designed to protect against blue and violet light waves, these solutions help users better and more comfortably view the world.

Put your phone down before bed

Avoid looking at bright screens two to three hours before bed so your body and eyes can ‘power down’ and help you start the essential nightly restoration process that is sleep.

Hack your sleep

When sleeping, try to make sure all digital devices are completely off. Sleeping in a completely dark room has been shown to improve recovery and restoration from the day’s activities, allowing you to feel more rested in the morning.

Catch some sun

Exposing yourself to a reasonable amount of bright sunlight during the day will acclimate your body to the cycle of being alert and present throughout the day, and improve your body’s ability to sleep at night.

Go for the 20-20-20 solution

Every 20 minutes, look away from your screen for 20 seconds and focus on something that’s 20 feet away. This gives your eyes time to adjust and refocus, reducing fatigue.