If you’re not sleeping well, there could be a variety of reasons, but one habit stands out as the biggest culprit.

Dr. Wendy Troxel, a licensed clinical psychologist and senior behavioral scientist at RAND based in Utah, revealed that phone use at night is the activity that is most likely to have a negative effect on slumber.

“Most people are aware of this, but probably the No. 1 habit that’s contributing to interrupted sleep and poor-quality sleep in Americans is the use of phones at night, particularly in bed,” she said in an interview with Fox News Digital.

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“About 90% of Americans are using their phones in bed, and as much as I would like to tell everybody to remove the phone entirely from the bedroom, I realize that ship has probably sailed by now.”

This disruption is driven by both blue light exposure and the stimulating content on phones, according to Troxel.

“There is blue light emitted from our devices, and blue light can suppress the hormone melatonin, which is the hormone of darkness.”

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“But it’s not just the blue light that is causing sleep disruptions from our phones. It’s really the stimulating content that we’re consuming … (on) social media, which is designed to be addictive, so that you can’t put that phone down,” she added.

This content is also “very emotionally activating,” Troxel noted, which is “antithetical to the state we want to be in as we approach sleep.”

To counteract attachment to phones, the sleep expert recommends setting a boundary with one simple rule.

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“I recommend that you try to keep your phone more than arms’ distance away from you while in bed,” she advised. “And set a rule for yourself. If you’re going to use the phone, don’t do it in bed. In fact, make your feet be on the floor if you’re going to use that phone.”

Setting this boundary creates “behavioral friction,” according to Troxel.

“As a clinical psychologist, I work with people to help them … break habits that aren’t serving them,” she said. “Having that little bit of behavioral friction makes the habit of immediately grabbing for the phone and scrolling while in bed a little more difficult.

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“And when that automatic behavior is a little more difficult, it’s less likely to occur.”

Large, palm-sized spiders are spinning massive golden webs across porches and power lines, and, according to experts, they’re here to stay.

The Joro spider, which has a leg span up to 4 inches and markings of neon yellow, blue-black and red, was first recorded in Georgia in 2013.

Since its arrival — likely as a hitchhiker on a shipping container or an airplane from Asia, experts say — the arachnid has been steadily marching north. 

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The spiders have so far been spotted in Georgia, North Carolina, South Carolina and Tennessee. 

They are expected to spread throughout eastern North America, at least as far north as Pennsylvania and possibly further in warmer, coastal areas, according to Penn State.

To travel, the spider uses a technique called “ballooning,” in which hatchlings release fine silk threads that catch air currents and carry them over long distances.

Ian Williams, an entomologist with Orkin, said he counted 200 adult spiders by September of last year on his one-acre property near Atlanta.

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“They’re quite intimidating looking spiders, and they make very large webs,” he told Fox News Digital. “The webbing itself, if it catches the sunlight, has a golden hue to it. And it’s very strong.”

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Despite the arachnid’s striking appearance, experts agree that people shouldn’t panic. Research shows the Joro is among the “shyest” spiders ever documented. When disturbed, they often sits motionless for over an hour rather than attacking.

“While they’re large spiders, they don’t have large fangs. And, so, it’s difficult for them to bite humans,” Williams noted.

Even in the rare event of a nip, the expert said the venom is weak, comparable to a localized bee sting, and carries “no medical importance.”

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As an invasive species, the Joro’s impact is still being weighed by scientists.

“One of the big concerns is that they potentially out-compete native species of spiders,” Williams said. 

A prolific hunter, the Joro spider catches everything from mosquitoes to large, meaty insects like cicadas. It is unclear whether it steals food from native garden spiders.

To prevent Joro spiders from nesting on your porch or property, experts recommend using a broom or long pole to knock the web down.

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“Spiders may get the message, ‘Hey, I’m not going to keep remaking my same web in the same area,’” Williams said.

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Physical removal is more effective than pesticides, which often miss the spiders in their high, open-air webs.

For those who spot a Joro spider in a new area, experts suggest logging the sighting on apps like iNaturalist to help researchers track their northern migration.

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