Are you currently using your phone? With the widespread use of smartphones, many people are addicted to their phones, using them while waiting for the bus, in the bathroom, on public transport, or before sleep, often scrolling through Instagram or binge-watch to feel at ease. However, did you know that using your phone before bed not only affects the quality of your sleep but can also have negative impacts on your brain and overall health? Let's take a look at the 5 main disadvantages of using your phone before bed.

Have you ever found yourself feeling more awake the more you play with your phone before bed? Indeed, not only smartphones but also tablets, e-books, and computers emit blue light of varying wavelengths. According to research from National Taiwan University Hospital, blue light with longer wavelengths (470 nm) can activate the sympathetic nervous system. Eight minutes of blue light exposure on the photoreceptor cells in the retina can stimulate the whole body's sympathetic nervous system for 50 minutes to one hour.^1,2 This means that if you use your phone for more than eight minutes before bed, the excessive blue light received by your eyes can excite the sympathetic nervous system, triggering the release of adrenaline and dopamine, putting your body and brain in an excited state, making it hard to fall asleep or causing insomnia.

Bedtime is meant for muscle relaxation, but using your phone with your head down can cause finger pain and thumb tendonitis. If you frequently hold your phone with your forearm, you might also be at risk of carpal tunnel syndrome.

Avoid using your phone in the dark. Don't let the screen brightness contrast too much with the surroundings to reduce eye strain.

Blue light affects sleep quality and disrupts your biological clock. Stop using your phone one hour before bed to help you fall asleep quickly and improve your sleep quality².

 

By being mindful of phone use before bed, you can reduce its negative impacts and ensure better health and sleep quality.