We all know it’s
a bad habit but now there’s science that proves that looking at your smartphone
in bed is a certified bad idea.
Smartphone Light Cause
Havoc on Your Sleep Cycle
The bright blue light your smartphone releases comes in handy during the
day; it has a different effect at night while you’re in bed. Since the blue
light is meant to mimic sunlight, your brain gets confused and stops
producing melatonin(colour-changing hormone: a
hormone derived from serotonin and secreted by the pineal gland that produces
changes in the skin colour of vertebrates, reptiles, and amphibians and is
important in regulating biorhythms)
Because of this, the light that shines from your smartphone as you
scroll in bed can wreak havoc on your sleep cycle, making it difficult
to fall asleep and stay asleep. It can ruin sleep schedules and cause poor
rest quality which ultimately leads to major health problems, physically
and mentally.
The Effect of Blue Light
Exposure to Your Brain
When your melatonin levels and sleep cycles are disrupted, you’ll
experience more than just a distraction the next day – your memory can actually
be impaired and your ability to learn will also be hindered. Not only that, but
the longer your sleep is affected the harder it is to get a good night’s rest.
Not getting enough sleep can actually lead to build up of a neurotoxin that
actually prevents you from getting good sleep.
Researchers prove that people whose melatonin levels are continually
suppressed by the smartphone’s blue light are more liable to depression.
How Blue Light
Exposure Affects Your Body
Smartphones have the potential to ruin more than just your sleep – they
can also destroy your sight. Regular, direct exposure to blue light can cause
damage to our retinas. The AMDF (American Macular Degeneration Foundation)
also warns that macular degeneration can be caused by the retinal damage
initiated by blue light exposure, effectively causing you to lose the ability
to see what’s literally right in front of you.
Researchers are now also looking into whether or not smartphone use
contributes to the development of cataracts. Not only that, but the constant
sleep disturbance and light at night use have been linked to higher cancer
risk, particularly breast and prostate cancer. Melatonin also acts as an
antioxidant and while more definitive research is required, researchers are
pointing to “uninterrupted darkness” as potentially protective against cancer.
How to Break the Habit of
Scrolling On Your Smartphone
There are better options to scrolling through your Facebook feed or uploading
pictures to your instagram account or playing a round of Candy Crush right
before you go to bed. Limiting our exposure at night is good for us.
Some simple ways to reduce your screen time before bed are:
Ø
Spending some quality time with your loved one,
without any screens
Ø
Reading a book
Ø
Doing some bedtime yoga
Ø
Listening to relaxing music
If you really can’t resist the urge to check your phone, sometimes
wearing blue light blocking glasses this can help counteract the effects.
But the less you check your phone before bed, the more you have a sound
sleep.
