In the rapid development of the digital age, smartphones have become an indispensable device in our lives. Relying on these portable technological wonders, many people have formed a habit of excessively using their phones before bedtime. For example, Mr. Zhang is a representative among numerous users—every night, on the bed in his bedroom, his phone is like an inseparable partner with him, whether he is immersed in video clips, browsing the latest news, or entertaining himself with games, he never tires of it.
However, not long ago, Mr. Zhang started to realize that his sleep quality was declining; this symptom was also accompanied by daytime fatigue troubles. Unbeknownst to him, these were the negative effects of using his phone frequently before bed. During a routine check-up, Mr. Zhang shared his problem with the doctor. After listening, the doctor solemnly pointed out that the use of the phone was likely the main cause of his sleep issues.
Experts explained that the blue light emitted by phone screens is the main culprit for disrupting the body’s biological clock, significantly inhibiting the secretion of the sleep-promoting hormone melatonin, thereby affecting both the quality and quantity of sleep. The doctor then detailed the five major health risks that could arise from using a phone before bed:
- Impaired vision: Overly staring at the phone screen, especially in a dim environment, can aggravate and possibly induce or worsen myopia over time.
- Reduced sleep quality: As previously mentioned, the blue light from screens disrupts normal melatonin production, potentially leading to difficulty falling asleep and insufficient sleep depth.
- Neck strain: Using a phone in bed for long periods often results in maintaining an unnatural posture for the neck, which may induce cervical spine health problems.
- Increased psychological pressure: Excessive phone use at night can lead to information overload and accumulated psychological stress, potentially causing anxiety or depression.
- Skin problems: The radiation and static from the phone screen may damage the skin, with long-term effects possibly including dryness, itching, and other symptoms.
After taking the doctor’s advice to heart, Mr. Zhang was deeply inspired and decided to change his habit of using the phone before going to sleep, hoping it would improve his sleep condition. He realized that prolonged use of the phone not only threatened the health of his sleep but also had a series of negative effects on his physical and mental well-being. Moreover, visual impairments could interfere with daily life and work efficiency; long-term accumulation of cervical spine issues could lead to pain and discomfort; damaged mental health not only jeopardizes personal social functions but also affects family harmony.
After he started trying healthy habits, although he felt discomfort in the initial days and often couldn’t help wanting to pick up the phone, as time went on, he felt a significant improvement in sleep quality and became more energetic during the day. In addition, he noticed his cervical spine no longer felt as stiff and painful as before.
For the sake of health, sometimes changing a small daily habit can bring great benefits. In the information age, we should learn to coexist harmoniously with electronic products, protect our physical and mental health, and ensure the quality of life.
Putting away the phone before bed gives you a quiet night, which is not just for better sleep, but a investment in future health.
Let’s start today to protect our health and happiness with actions. In the fast-paced life, finding balance and moderation is a lesson everyone needs to learn.
May we all find that perfect point of comfort for our body and mind, between busyness and leisure.
