The pace of society is very fast nowadays. Many people only have their own time before going to bed, so they want to relax and browse their phones. Although it can be understood reasonably, this is a habit that will harm human health . There are many other ways to relax before going to bed, and there is no need to hold your phone all the time. But nowadays, many people have the habit of browsing their phones before going to bed. A recent study said that browsing your phone for 8 minutes before going to bed may make your brain excited for 1 hour. Does playing with your phone before going to bed really have any impact on your body? What other dangers will be caused by playing with your mobile phone before going to bed?
1. Brush your phone for 8 minutes before going to bed, and your brain is excited for 1 hour
According to the "2020 Chinese Residents' Sleep White Paper during Home Stay Home", during the epidemic, the overall sleep time of Chinese people was delayed by 2-3 hours, and more than 60% of people would play with their phones before going to bed.
But do you know? Playing with your phone before going to bed is very harmful.
A sleep assessment platform in the United States surveyed the sleep status of people in 2012. Data showed that 78% of people had " Retaliatory sleep procrastination ", which means delaying sleep to do other unimportant things that have no time to do.
By recording the REM sleep period and the time required for participants to fall asleep for 8 minutes after playing the APP, the researchers found that the APP that has the greatest impact on sleep takes an average of 1 hour to fall asleep after using it.
Researchers explained that playing with your phone before going to bed will stimulate the release of adrenaline and dopamine , making people feel pleasant, thus delaying sleep time.
So, how does playing with your phone affect your sleep?
Guo Xiheng, chief physician of the Respiratory Sleep Center of Beijing Chaoyang Hospital Affiliated to Capital Medical University, said that sleep requires a dark environment, but mobile phones can glow, which runs contrary to the sleep environment and disrupts the sleep environment.
1blue emitted by mobile phones will have an impact on the photosensitive effect of the retina, thereby reducing the release of melatonin in the brain. Inadequate release of melatonin will prolong sleep time and reduce sleep quality.
2. In addition to affecting sleep, 5 consequences cannot be eliminated.
Playing with your phone before going to bed will still affect your sleep. 5 more serious consequences cannot be eliminated.
Hares 1: Increase the chance of anxiety and depression
Live play with your phone for a long time before going to bed will have an impact on brain function and emotions. Over time, some people will have emotional anxiety or feel unconfident about their sleep, and then they will have problems such as anxiety and depression. Because during the sleep process, the brain has many special neurotransmitters that need to be released, and the exposure of mobile phone light may affect its release.
Hares 2: Impact vision
The luminous screen of the mobile phone will stimulate our eyes. In the dark environment, this light will have an impact on the eyes' vision.
Hares Three: Stimulate the brain
In the dark environment, the luminous screen of the mobile phone will stimulate the brain, make it excited, eliminate sleepiness, and affect falling asleep.
Hares 4: Affect the release of melatonin
If the retina is stimulated by excessive light, especially the stimulation of blue light on mobile phone screens, it may seriously affect the retinal photosensitive effect, causing the melatonin released from the amygdala in the brain to be affected, thereby causing delay in sleep and decreased sleep quality.
3. I really can’t bear it, how to play with your phone correctly?
1. Lower the brightness of the mobile phone screen
Try to lower the brightness of the mobile phone when playing with your phone at night. The brightness of the mobile phone is too large and will cause eye fatigue.
2. You can change to night mode
In order to reduce the load on your eyes, you can adjust the contrast of the mobile phone screen, or change to night mode.
3. The screen is tilted downward by 45 degrees
Do not put the phone screen directly facing the eyes, it is best to tilt downward by about 45 degrees, and do not tilt upward. Otherwise, your neck will have to be exerted, and it will be sore over time. In addition, the eyes should be kept at a distance of 30cm to 50cm from the mobile phone.
4. Do not lie on your side or on your prone to brush your phone
1 Lying left and right sideways will have the greatest pressure on the left and right eyes, which can easily cause vision deviations in the left and right eyes. If you have to play, it is best to tilt your head up and browse your phone.
5. When playing with your phone at night, you have to turn on the lights
People's pupils will shrink when they look at things at close range, but in dark environments, people's pupils will diffuse. The bright screen and dark environment are too contrasting, which will cause eye fatigue.
6. Try to control the duration within 20 minutes
Long-term play with the mobile phone will reduce the human body's production of melatonin. Once the body's melatonin is inhibited, the quality of sleep will be affected. Therefore, the time you use your phone to reduce the duration of your phone should be controlled within 20 minutes.
