One of the most important elements of a good night’s sleep is going screen-free before bed.

• But just 20% of Americans say they put their screens away 20 minutes before sleeping — and 29% say they use screens while falling asleep, per a new U.S. News survey.

Why it matters: Our devices emit blue light that signals to our brains that it’s time to be awake, The New York Times notes.

• And staring at screens before bed contributes to the poor sleep quality that prevents us from waking up feeling well-rested and ready for the day.

Zoom in: The Times calls nighttime scrolling “revenge bedtime procrastination” — catching up for all the time we didn’t have to look at our phones at work, at school or while running errands.

• If you can’t ditch the device, here’s a simple tip, via The Times, to change the habit — beyond the basic pointers like silencing notifications or putting your phone in a different room.
• Use your phone before bed, but stand while you do it. When you feel like sitting or laying down, try making yourself put the phone away and going to bed.

The stakes: Screens at bedtime can be even more harmful for children, according to one study.

• Researchers found that kids who used screens at night had difficulty falling asleep, woke up too early and reported higher levels of stress.

Here's a photograph that looks like a painting from Stratham, N.H., reader Kathleen Weise. She captured it inside Grand Teton National Park last fall.