At the end of a busy day, leaning on the head of the bed to brush the mobile phone and chase the drama is probably the most comfortable time of the day for many people.
Playing mobile phones before going to bed for a long time will not only lead to sleep delay, but also reduce the quality of sleep. According to a US survey, playing mobile phone for 8 minutes before going to bed will keep the brain excited for 1 hour.
Play mobile phone for 8 minutes before going to bed and get excited for 1 hour
Recently, a sleep junkie platform in the United States conducted a sleep data survey on 2012 people. The results showed that 78% of people admitted that they had “retaliatory sleep procrastination”. After playing mobile phones for a period of time before going to bed, it took an average of one hour to fall asleep.
Retaliatory sleep procrastination: delaying going to bed to do other unimportant things you don’t have time to do, reflecting a very poor work life balance.
The survey selected popular apps to test the impact of playing mobile phones before going to bed on sleep quality. Each participant wore a smart watch and played with the mobile phone for 8 minutes, while recording the REM sleep period and the time required to fall asleep.
When normal people just fall asleep, their eyes are almost inactive, that is, non REM sleep. After about 60 ~ 90 minutes, the eyeball begins to move back and forth like a pendulum. This period is called rapid eye movement sleep, which lasts about 10 ~ 15 minutes.
Average sleep percentage during REM sleep & average time to fall asleep after using app before going to bed:
TikTok International Edition 14%/1 hours 07 minutes
Photo wall – 15.5% / 58 minutes
Snapchat – 16% / 56 minutes
Twitter – 18% / 50 minutes
Facebook – 19.5% / 45 minutes
Fun – 19.5% / 38 minutes
Youtube–19.5%/32分钟
YouTube – 19.5% / 32 minutes
WhatsApp – 21% / 34 minutes
Reddit – 21.5% / 35 minutes
Tumblr – 21.5% / 39 minutes
App not used – 23% / 25 minutes
Medical research has found that as long as the endogenous photosensitive optic nerve cells of the retina are stimulated by blue light for 8 minutes, the body will be continuously excited for more than 1 hour, resulting in the confusion of the biological clock.
The results also show that app, which has the greatest impact on sleep quality, can reduce the percentage of REM in total sleep to 14%, and it takes users about an hour to fall asleep on average.
Researchers say that playing with mobile phones before going to bed stimulates the release of adrenaline and dopamine, giving people a sense of happiness. Although people know it’s not good for relaxing before going to bed, they still delay their sleep by playing with their mobile phones.
Looking at your cell phone before going to bed not only affects your sleep
Playing mobile phones before going to bed not only affects sleep, but also causes “all-round” damage to the body:
Prone to depression
On June 1, 2020, a paper published in the journal Nature Neuroscience by Professor Xue Tian of China University of science and technology and Zhao Huan of Hefei University showed that people who play mobile phones at night are more likely to be depressed.
Hurt eyes
When lying down and looking at the mobile phone, the distance between the mobile phone and the eyes is relatively close. In addition, people will focus on staring at the screen when looking at the mobile phone, and their eyes are easy to be dry, even tingling and photophobia.
For a long time, the curvature of the lens of the eye will increase and the field of vision will be blurred due to lack of rest.
Dry facial skin
Many dust particles are adsorbed on the mobile phone screen. When in close contact with the mobile phone, these particles will also be stained on the face, making the skin rough and acne.
Stiff shoulder and neck
Looking at the mobile phone in one posture for a long time, the neck and shoulders are passively pulled, which is easy to be sore and stiff.
You have to play with your mobile phone before going to bed. You should pay attention to these
Many people know the harm of playing mobile phones before going to bed, but they still can’t let go. If you really want to see, you can try the following methods to reduce damage.
Turn down the phone screen brightness
Try to turn down the light of the mobile phone when playing with the mobile phone at night. The contrast between the bright screen and the dark environment is too large, which will make your eyes tired.
The screen tilts down 45 °
Don’t put the mobile phone screen facing your eyes. It’s best to tilt down about 45 degrees, not upward. Otherwise, apply force to the neck and it will be sore after stretching for a long time. In addition, keep your eyes 30cm to 50cm away from your mobile phone.
Try to switch to night mode
When playing mobile phones at night, in order to reduce the load on your eyes, you’d better adjust the contrast of the mobile phone screen or turn on the night mode.
Don’t lie on your side or prone to play with your mobile phone
Lying horizontally on the left and right has the greatest pressure on the left and right eyes, which is easy to cause vision deviation of the left and right eyes.
Prone is easy to cause difficulties in the blood circulation of the opponent’s elbow and brain, and inert ischemia is easy to form above the cervical spine.
Turn on the light when playing mobile phones at night
People’s pupils should shrink when looking at things at close range, but they will expand in dark, so playing with mobile phones in the dark is opposite to the physiological requirements of the eyes.
The contrast between a bright screen and a dark environment is too large, which will make your eyes tired. Therefore, it’s better to turn on the light when playing mobile phones at night.
If you have to play, you’d better play with your phone on your back
All parts of the body will be more comfortable when playing with the mobile phone on your back. Except that your arms are easy to be sore due to hanging in the air, you can use a quilt or pillow to form support under your elbow. But be careful that the phone slips and hits your face.
Try to control the duration within 20 minutes
Playing mobile phones for a long time will reduce the body’s production of melatonin. Once the body’s melatonin is inhibited, the quality of sleep will be affected. Therefore, reduce the playing time of mobile phone and try to control it within 20 minutes.
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