Below are some tips to prevent insomnia related to the use of technology and screens:

• Establish a time to disconnect . We recommend disconnecting at least an hour before going to bed to allow your brain to relax and prepare for sleep. Practically speaking, after dinner can be the perfect time to put your phone away and do other things.
• Use apps that filter blue light from screens.
• Provide information to adolescents about the proper use of ICTs.
• Provide opportunities for family communication . The atmosphere should be relaxed, warm, supportive, and non-judgmental. We all make mistakes, including teenagers.
• Educate children about screen use by setting clear and consistent limits. They must understand, accept, and know the consequences of crossing those limits.
• Create an optimal sleep environment . They should feel that their bedroom is pleasant, comfortable, well soundproofed, dark, and at a comfortable temperature. Let's make sure their pillows and mattresses are comfortable and that there are no noises or bright lights in their bedrooms.
• Create a bedtime routine (prepare things for the next day, brush your teeth, take a bath, etc.).
• Use the bed only for sleeping .
• Practice some form of relaxation to help you clear your mind of worries. Worries (about what we've done, what we have to do) don't help us fall asleep.
• Do physical exercise during the day (although not after 7 p.m.) and maintain a balanced diet (preferably one that contains foods rich in tryptophan such as dairy products or nuts).
• Establish consistent bedtimes and wake-up times . Even on weekends!
• Consult a professional if insomnia lasts for months or if we suspect problematic use of ICT (appearance of impaired functioning and clinically significant distress).