Don’t Let These Devices Steal Your Sleep

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.
  • Try reading a book or meditating to relax before bed instead of using your phone or watching TV.

According to a survey from global tech solutions company, Asurion:

Nearly 75% of adults bring their phone into bed with them.

Nearly 25% of adults reported that their phone was the last thing they saw before they fell asleep.

Nutritional Information (per serving)

Total Calories 52
Total Fat 1 g
Protein 2 g
Carbohydrates 9 g
Dietary Fiber 1 g
Saturated Fat 1 g
Sodium 171 mg
Total Sugars N/A

Source: USDA

Corn, Zucchini and Tomato Pie


  • 1 cup zucchini (sliced into ⅛-inch thick pieces)
  • 1 cup tomatoes (sliced into ⅛-inch thick pieces)
  • ¾ cup corn (frozen, thawed)
  • 1 tsp. lemon juice
  • 1 tsp. dill weed (chopped)
  • ⅛ tsp. salt
  • ¼ tsp. ground black pepper
  • 3 Tbsp. Parmesan cheese (grated)
  • ¼ cup whole-wheat breadcrumbs
  • Nonstick cooking spray


  1. Heat oven to 350 F.
  2. Lightly coat an 8-by-8-inch baking dish with nonstick cooking spray.
  3. Place zucchini slices in the bottom of the baking dish. Then, cover the zucchini slices with the tomato slices and top them with corn.
  4. Sprinkle lemon juice evenly over the vegetables.
  5. In a small bowl, combine the dill, salt, black pepper, Parmesan cheese and breadcrumbs.
  6. Sprinkle this mixture evenly over the vegetables and lightly spray the top with nonstick cooking spray.
  7. Cover with foil and bake for 25 minutes or until zucchini is tender.
  8. Cut into six even pieces and serve.

Makes: 6 servings

For more information and helpful links, please download our October 2019 Live Well, Work Well Newsletter.

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This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice.