Playing with your phone before going to bed has many disadvantages!

If we were to ask what is the most troubling thing for modern people, whether or not to play with mobile phones before going to bed is definitely one of them.

If you don’t play, you only have so much time after a work day to find fun on the Internet and relieve the pain of work; if you play, you may accidentally play until after midnight, and the next day you will have to face a more painful life with dark circles under your eyes due to lack of sleep.

But the disadvantages of playing with mobile phones before going to bed are more than just this.

Sub-title: The more you play with your phone, the harder it is to sleep

Playing with your phone before going to bed will really steal your sleep.

On the one hand, it is because the mobile phone screen constantly emits blue light, which quietly affects our brain. Our body regulates the circadian rhythm through melatonin, and changes in light will affect the secretion of melatonin in our body.

When our body is exposed to red light, it will secrete more melatonin, making us feel drowsy and enter the sleeping process; when our body is exposed to blue light, the brain will think that it is still daytime and does not need to secrete melatonin, so it will naturally be difficult for us to feel sleepy and fall asleep.

Even if we manage to fall asleep, our sleep quality will be greatly reduced, we will have many dreams and wake up easily, and our brain will not get enough rest during sleep. The next day, we will still have problems such as mental fatigue and lack of concentration, which will seriously affect our work and study efficiency. According to relevant statistics, people who often play with their mobile phones before going to bed will take an average of more than 30 minutes longer to fall asleep.

In addition, when we are overly addicted to the world of short videos, we will subjectively delay sleep - "I'll go to sleep after watching for a while", "I'll go to sleep after reading two more pages", and sleep time will be delayed again and again, which makes our already insufficient sleep time even worse.

In addition, if we are too stimulated or feel shocked before going to bed, it will cause our sympathetic nerves to become excited, which will not only be detrimental to our falling asleep, but will also affect our sleep quality.

Delayed sleep, poor sleep quality, and shorter sleep time will not only make us feel bad the next day, but also affect our physical health in the long run. It will not only affect the brain's creativity, thinking ability, and reaction sensitivity, leading to inattention and memory loss, but also make people anxious and irritable, increase the cholesterol content in the blood, and increase the incidence of heart disease and cerebrovascular disease.

Even the skin and body shape will be greatly affected. Not only will the skin become dry, lacking in nutrition and moisture, but the body shape will also be more likely to be out of shape. According to a study published in Nature, people who frequently use their mobile phones at night are 51% more likely to be overweight than others!

Although brushing your teeth for an extra half hour before bedtime may bring you some brief happiness, in the long run, it’s all a pitfall!

If you play again, your eyes will be ruined.

Modern people's eyesight is not very good to begin with. And playing with mobile phones before going to bed makes it even worse!

When we focus on looking at the mobile phone screen, we will subconsciously reduce the number of times we blink, and our eyes will easily become dry without us realizing it.

According to relevant research data, when we stare at electronic screens for a long time, the number of blinks will be about 2/3 less than the normal number required to keep the eyes moist. This will cause our eyes to be too dry, inducing dry eye syndrome and other eye inflammations.

In addition, many people are used to looking at their phones in the dark. This kind of action of looking at close objects in dim light conditions will also cause our eye muscles to remain tense all the time, causing increased intraocular pressure, which will have a very serious impact on eye health in the long run.

On the one hand, it will deepen our myopia. Studies have shown that people who stare at their mobile phone screens for a long time before going to bed have a 30% higher incidence of myopia than those who use their eyes normally. And people who are already myopic will also have their myopia worsened. In more extreme cases, they may even suffer from temporary blindness.

3. Cervical spondylosis and tenosynovitis can easily come to you

Playing with mobile phones before going to bed often poses a huge challenge to our spine, wrists and fingers.

When playing with mobile phones in bed, people often maintain a bad posture, such as lowering their heads, lying on their sides or half lying down. This posture may keep the cervical spine and shoulders in a state of tension for a long time, which may lead to cervical spine problems over time, such as stiffness and soreness of the cervical spine, and even cause "mobile phone neck".

In addition to the neck, the hands are also forced to work overtime.

The posture of holding a mobile phone generally keeps the wrist bent at a certain angle. If this posture is maintained for a long time, it will increase the burden on the wrist and even cause wrist tendonitis. In order to fix the mobile phone, we often use the strength of our fingers. If the fingers are kept in a fixed posture for a long time, it will not only cause compression on the finger nerves, causing numbness of the fingers, but may also cause deformation over time, forming the so-called mobile phone hand.

In fact, there are many things we can do without looking at our phones before going to bed.

You can try to stop using electronic devices one hour before going to bed, choose to read a paper book or do some relaxing activities to relax your body and mind, and help yourself enter a deep sleep faster. You can also have a pleasant conversation with the people around you, and fall into a deep sleep in a warm atmosphere.

But if... you really want to play with your phone, then remember - set the alarm and don't play for too long; remember to turn on the lights, it's better for your eyes.

The article is produced by Science Popularization China-Creation Cultivation Program. Please indicate the source when reprinting.

Author: Hydra Science Author

Reviewer: Tang Qin, Director of the Science Popularization Department of the Chinese Medical Association, National Health Science Popularization Expert