In modern society, mobile phones have become one of the indispensable electronic communication devices, and playing mobile phones before going to bed is a sleeping ritual that many people are accustomed to, brushing short videos, microblogs, circles of friends, watching TV series... It's hard to put it down as soon as you pick it up.
According to the "2020 White Paper on The Sleep of Chinese Residents During the Stay-at-Home Period for the Whole People" released by the Chinese Sleep Research Association, during the epidemic period, the overall sleep time of Chinese people was delayed by 2-3 hours, and 61% of people would play mobile phones before going to bed.
And you know, playing mobile phones before bed for a long time may bring more harm than imagined...
Play with your phone before bedtime
Or increase the risk of thyroid cancer in some people
A new study in cancer, a leading medical journal, found that nighttime light sources may increase the risk of thyroid cancer after following up 464371 people for 12.8 years.
The group with the most exposure to light sources increased the risk of thyroid cancer by 55% compared to the smallest group. Women, in particular, are more likely to develop cancer in contact with light sources. Night light sources include night lights, outdoor lights, and blue light generated by electronic products such as mobile phones and computers.
Of course, this is only one possibility. Different studies have come to different conclusions, with some finding no clear association between cell phone radiation and thyroid cancer, while others suggesting that this association is limited to a small number of people with specific genetic mutations.
In any case, the night light source has an inhibitory effect on the important hormone that regulates sleep - melatonin, and over time, the circadian rhythm is disturbed, which will affect the human cardiovascular system, endocrine system and nervous system.
Increases the risk of depression
A study published in the journal Sleep by researchers at Chongsin Women's University in South Korea showed that playing with mobile phones for a long time before bedtime can have a negative impact on health and psychology, increasing the odds of depression by 20% and anxiety by 14%!
In addition, the university of science and technology of China and Hefei College jointly published in nature -neuroscience also pointed out that nighttime lights will interfere with a special neural circuit, which in turn affects the "anti-reward center" of the brain, which mediates many negative emotions, and overactivity will induce depressive behavior.
Indirectly increases the risk of dementia
The light of the mobile phone can inhibit the secretion of melatonin in the human body, and some surveys have also found that looking at the mobile phone for two hours before going to bed, the level of melatonin secretion will drop by 22%, which will lead to sleep problems such as difficulty falling asleep and frequent waking.
In addition, for office workers, the time to get up every day is basically fixed, if you play mobile phone before going to bed, you will sleep late, sleep time is shortened, and it is easy to have sleep problems.
Long-term sleep or lack of sleep will make the brain unable to remove some metabolic waste and toxins in time, these substances will accumulate for a long time, will induce inflammation, and lead to brain cell death, more prone to dementia.
It can cause vision loss and even stroke
Lying in bed and playing with mobile phones before going to bed for a long time can easily lead to a decrease in vision, and the degree of left and right eyes is different. Especially when lying on the side of the mobile phone, the pressure on the eyes is very large, which will lead to insufficient blood supply, and the eyes will have a sense of expansion after a long time, resulting in short-term image overlap and even affecting vision.
In addition, staring at the mobile phone for a long time in a dark environment can easily fatigue the eye muscles, which not only affects the ability to focus, but also may lead to retinal blood vessel blockage, that is, "eye stroke".
Eye stroke is one of the top ten emergencies in ophthalmic clinical diseases, and the longer the retinal ischemia, the more dangerous it is!
Ischemia for more than 90 minutes - irreversible damage to retinal photoreceptor tissue;
Ischemia is more than 2 hours – the retina will atrophy, and even if the blood supply is restored, vision will be difficult to restore.
It can be described as menacing, and I have to guard against it!
The precursor of stroke in the eye: a sudden black in front of the eyes, a moment of good, or intermittent black shadows, may be a warning of stroke in the eye, be sure to find a doctor as soon as possible to carefully examine.
Will become "ugly"
Studies have shown that because blue light is longer than ultraviolet wavelength, it can penetrate into the deep layers of the skin, causing oxidative damage to cellular DNA, reducing the production of collagen and elastin, resulting in enlarged pores and rough skin;
In addition, blue light will cause melanin pigmentation of the skin, especially in the epidermal granule layer and deeper skin layer pigmentation, resulting in skin darkening, dullness, long spots;
In addition, blue light will also promote the production of more and more active reactive oxygen radicals in epithelial cells, thereby accelerating skin aging, resulting in skin lack of elasticity and increased wrinkles.
This can lead to joint lesions
Cervical spondylosis
In 2017, the European Spine Association issued a warning: when playing with the mobile phone with your head down, the neck may be stressed by more than 50 pounds. Holding this position for a long time changes the normal curvature of the spine, leading to degenerative changes in the cervical spine.
Reminder: If there are often sore shoulders and backs, numbness, dizziness without cause, limited neck movement, etc., you should be vigilant about whether you have cervical spondylosis.
tenosynovitis
Playing games, online shopping, chatting, etc. need to constantly slide our fingers, and when repetitive, high-intensity activities, tendons and tendon sheath excessive friction, there will be injurious inflammation, swelling, pain, limited activity and other symptoms, inducing tenosynovitis.
【Self-test method】
Holding the thumb in the palm of the hand and then deflecting the wrist joint passively ulnar (pushing the little thumb) indicates a possible tenosynovitis if it causes significant pain at the radial stem process (the wrist on the side of the thumb).
Therefore, before going to bed, it is best not to play with mobile phones, and it is really unbearable to reduce the harm of playing mobile phones to the human body through some methods.
Can't help but play with your phone before going to bed
Make a good point of these points
1. Adjust the brightness to the lowest, try to choose the night mode
Adjust the brightness of the mobile phone screen, it is best to set it to night mode, avoid the mobile phone screen facing the eyes, should tilt the phone downward by about 45 ° to avoid blue light directly hitting the eyes and reduce the damage.
2. Turn on the lights
In a relatively dark environment, people's pupils will be dilated, which is more likely to fatigue the eyes, induce problems such as stroke and glaucoma. Therefore, it is better to play with the mobile phone at night or turn on a light.
3, do not lie on the side to play with the mobile phone, try to play on your back
The supine position does not compress one eye, nor does it easily make the neck and elbow sore, and relatively speaking, the damage to the body is minimal.
4, try not to exceed one hour
If the time of playing with the mobile phone lasts for more than an hour, it is not only easy to cause eye fatigue and ciliary tension, but also causes the brain to work non-stop and constantly receive external information, thereby shielding the memory and making the memory worse.
This article is reproduced from the WeChat public account "People's Network Science Popularization", source: Popular Science China, comprehensive I am a big doctor official micro
This article was reviewed by Zhao Wei, deputy chief physician of the Department of Neurology and Sleep Medicine Center of TEDA Hospital of Tianjin University