This bedtime habit may keep you awake!

The first thing I do when I wake up in the morning: playing with my phone !

The last thing before going to bed at night: playing with your phone !

To be honest,

Is this you every day?

According to a survey, more than 90% of people play with their mobile phones at night !

However, most people don’t know that playing with mobile phones at night will not only make you unknowingly join the group of people who stay up late, but will also expose your eyes to the "light pollution" of the mobile phone screen, affecting your circadian rhythm .

That’s right, the “light pollution” mentioned here refers to the blue light produced by smartphone screens!

What exactly is blue light?

Blue light refers to high-energy visible light with a wavelength of 380nm~500nm (different documents have slightly different definitions of the wavelength range). It is a component of natural light. The sunlight we normally see contains blue light.

In addition, artificial blue light sources also exist in light sources such as mobile phones, computer monitors, and digital product displays .

In other words, with the popularization of electronic products, there is more and more blue light around us!

From the comparative analysis of the spectra of natural light and mobile phone screens, it was found that the energy of blue light from mobile phone screens is relatively high, while the energies of other color lights are relatively low .

The blue light produced by the mobile phone screen,

Why does it affect your circadian rhythm?

After nightfall, our brain secretes more melatonin to help people fall asleep and maintain sleep.

However, studies have found that light between 400nm and 500nm has an inhibitory effect on melatonin, and light with a wavelength of around 460nm is more likely to inhibit the secretion of melatonin . The wavelength of blue light emitted by electronic devices such as smartphones and computers happens to be within this range!

Therefore, light at night, especially the blue light from smartphone screens, will inhibit the release of melatonin, affecting our sleep, biological clock rhythm, etc. , thereby causing invisible harm to the body.

So, when it’s time to go to bed, remember to put away all electronic products to avoid affecting your sleep quality~

Attention! Spending too much time on your phone

There will be these 3 major eye hazards

I know some sisters will say, then if I don’t play with my mobile phone before going to bed at night, but play with it during the day, won’t everything be fine?

Whether it is day or night, if we use smartphones for a long time, the biggest harm is to our eyes.

1. Visual fatigue

For modern people, mobile phones are definitely on the list of the most indispensable things in daily life.

Studies have found that because smartphone screens are smaller, fonts are smaller, and reading distance is closer, using smartphone screens is more likely to cause eyestrain than using computer screens .

If you experience temporary blurred vision or double vision, eye discomfort such as eye swelling and pain, or systemic symptoms such as headache and dizziness after using your eyes, you should be alert!

At this time, you can go to the Pediatric Ophthalmology Clinic and Adolescent Myopia Clinic of West China Hospital for further diagnosis.

First, correct refractive errors and presbyopia (this is a very important intervention);

Secondly, for people with abnormal accommodation and binocular vision functions , we will provide corresponding visual function training and eye position correction .

2. Dry eyes

Dry eyes, as the name suggests, means that the moisture in our eyes is reduced, causing symptoms such as dryness and fatigue in the eyes .

Today's office workers have to stare at computers for a long time every day in addition to playing with their mobile phones.

Have you noticed that when you focus on various screens for a long time, you blink less often ?

Studies show that a person's normal blinking frequency is 18 to 22 times per minute, but when using electronic screens, it drops to 3.6 to 7 times per minute .

When you blink less frequently, tears cannot cover the eyes well, which speeds up tear evaporation and causes dry eyes!

3. Myopia

When it comes to myopia, in addition to genetic factors, environmental factors play a very important role.

If after using electronic screens you find yourself:

Squint your eyes to see more clearly.

Things look a bit sloppy...

Be careful, because the screen is stealing your eyesight bit by bit!

Reading too close, reading for too long, using unclear or small fonts, or using inappropriate screen light intensity may all cause your eyesight to deteriorate.

Therefore, to protect your eyes, you must reduce close-range and high-intensity eye use, and do appropriate outdoor activities every day .

at last

Tell those friends who can’t live without their phones

A little trick to relax your eyes:

The 20-20-20 Rule

Every 20 minutes of looking at the phone screen

20 feet away

Watch for 20 seconds

This will also help improve work efficiency.