We usually tell you to leave your phone outside the bedroom[1] when it's time to hit the hay.


In a 2012 Time/Qualcomm poll, 68 percent of people ages 18 to 44 said they keep their phones next to their beds[2] at night. Not only is there the urge to check nearby devices[3] , there's also the light (and sounds) they give off to worry about.


The blue wavelength of light given off by cell phones, as well as laptops, tablets and other gadgets we typically suggest banning from the bedroom, triggers alertness, and, according to Harvard research, may even fight fatigue[4] . As such, experts recommend powering down at least an hour before bed[5] , and establishing a relaxing bedtime routine that's free of technology.


But despite the bad news, a handful of apps want to actually help you get more and better sleep. Below are a few of our favorites. Just be sure to turn on the "Do Not Disturb" function or airplane mode on your device first.


SleepCycle

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This "bio-alarm clock"[6] ($0.99, available for iOS) uses the motion sensors in your iPhone to track your movements while you're asleep, then estimates what stage of sleep[7] you're in. You program the alarm for the latest time you'd like to wake up, and the app rouses you at the point when you're sleeping the lightest[8] around that time, so as not to totally jolt you awake.


Sleep As Android

This app[9] (available for Android, free two-week trial, then $2.99) provides Android users with a similar option to Sleep Cycle. Sleep as Android[10] also allows easy comparisons between different nights over time, helping you evaluate your whole sleep history. It comes equipped with lullabies to rock you gently to sleep and can even record your snoring or midnight mumbling.


Sleepbot

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Sleepbot[11] (free, available for iOS and Android) also tracks motion and sounds to paint a visual picture of your sleep and wake you at the least disturbing time. A detailed long-term history is available to help you recognize patterns in your sleep, and the app will even make suggestions for how you can get higher-quality shut-eye[12] , like what to eat (or what to avoid) before bedtime or sleep-promoting exercises.


pzizz

Ignore the funny name and focus on the 100 billion(!) possible combinations of lulling sounds this app can serve you when you can't seem to nod off. The pzizz app ($5.99 for iOS[13] , $9.99 for Android[14] ) mixes quotes, music, sound effects and binaural tones into a new playlist every time you press "start." Set it for anywhere from 10 to 60 minutes and you'll never get bored.


Sleep Pillow

Another white noise app, Sleep Pillow[15] (available for iOS, free or full version for $1.99) boasts 70 high-quality recorded sounds like wooden wind chimes, a bubbling stream or even a dryer, that you can mix into 300,000 personalized combinations. Set the timer for sleep and the sound will slowly fade out. Or set the alarm clock in the full version of the app, and sound will gently fade in to wake you.




Have you ever used an app to help you sleep? Tell us your thoughts in the comments below!



Earlier on HuffPost:




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  • You're Ravenous


    If you find yourself hungry all day (and not because you skipped breakfast or have recently amped up your gym routine) it might be because you've been skimping on sleep. Research presented at the 2010 meeting of the Society for the Study of Ingestive Behavior linked little shuteye with <a href="http://www.huffingtonpost.com/2012/07/10/sleep-hunger-deprivation-_n_1659954.html">higher levels of the hormone ghrelin</a>, the same one that triggers hunger, HuffPost reported. This uptick in the hunger hormone seems to lead to not only increased snacking, but also a hankering for <a href="http://www.sciencedaily.com/releases/2004/12/041206210355.htm">high-carb, high-calorie foods</a>, according to a 2004 study, which may help explain why people who don't get enough sleep are at a greater risk of obesity.




  • You're Weepy


    Ever find yourself tearing up over an embarrassing TV commercial? While women might be quick to blame PMS, it could be a lack of sleep sending your emotions into overdrive. A 2007 study found that sleep-deprived brains were <a href="http://usatoday30.usatoday.com/news/health/2007-10-22-sleep-deprivation-brain_N.htm">60 percent more reactive</a> to negative and disturbing images, <em>USA Today</em> reported. "It's almost as though, without sleep, the brain had reverted back to more primitive patterns of activity, in that it was <a href="http://berkeley.edu/news/media/releases/2007/10/22_sleeploss.shtml">unable to put emotional experiences into context</a> and produce controlled, appropriate responses," Matthew Walker, senior author of the study, said in a statement.




  • You're Forgetful Or Unfocused


    You might be tempted to blame your trouble focusing on your age or stress or your overflowing email inbox, but a lack of sleep could be the true culprit. Too few hours in dreamland has been linked to a <a href="http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/emotions-cognitive">whole host of cognitive problems</a>, like difficulty focusing and paying attention, confusion, lower alertness and concentration, forgetfulness and trouble learning, WebMD reports. So next time you find yourself forgetting where you put your keys, consider how much sleep you got last night.




  • You Can't Shake That Cold


    If you keep coming down with the sniffles -- or can't seem to kick that never-ending case -- you might want to assess your sleep schedule. A 2009 study found that people who sleep fewer than seven hours each night have almost <a href="http://articles.latimes.com/2009/jan/17/science/sci-sleep17">three times the risk of catching a cold</a> than people who slept for at least eight hours, the <em>LA Times</em> reported.




  • You're Clumsier Than Usual


    First you knock the alarm clock off the dresser, then you spill the milk as you're pouring your cereal, then you stub your toe on the way out the door -- you've become a klutz overnight. Researchers don't know exactly why, but sleepy people seem to <a href="http://www.prevention.com/amisleepdeprived/list/5.shtml">"have slower and less precise motor skills,"</a> Clete Kushida, M.D., Ph.D., director of Stanford University Center for Human Sleep Research told <em>Prevention</em>. Reflexes are dulled, balance and depth perception can be a little wonky and since you may also have trouble focusing, reaction time can be slowed, meaning you can't quite catch the egg carton before it hits the floor.




  • You've Lost That Lovin' Feeling


    If you or your partner just can't get in the mood, and stress or an underlying health problem isn't to blame, you might want to spend some extra time between the sheets -- sleeping. Both men and women who don't get their 40 winks experience a <a href="http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss">decreased sex drive</a> and less interest in doing the deed, WebMD reports. A lack of sleep can also <a href="http://www.everydayhealth.com/erectile-dysfunction/causes-of-low-libido.aspx">elevate levels of cortisol</a>, the stress hormone, according to Everyday Health, which doesn't help in the bedroom either.




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