Playing mobile phone for 8 minutes before bedtime excitement for more than 1 hour? Experts teach you to "play" the phone reasonably

Chuanguan News Reporter Wei Feng Wen/Photo

On the evening of March 2, the Weibo topic of "#Play mobile phone for 8 minutes before going to bed for more than 1 hour#" broke 450 million in 24 hours. According to a medical study in the United States, as long as the optic nerve cells are stimulated by blue light for 8 minutes, they will continue to excite the body for more than 1 hour, causing chaos in the biological clock. Experts remind that excessive use of mobile phones before going to bed will cause people to have problems such as difficulty falling asleep and delayed time to fall asleep.

Many netizens commented that "no wonder the biological clock is disordered", "pay attention not to play mobile phones before going to bed", "the more you play, the more spirited" and so on. Around us, there will always be many people who can't help but let go of themselves, brushing Weibo, cooking dramas, playing games, etc. with their mobile phones before going to bed.

On March 2, the reporter invited Jian Ming, attending physician of the Department of Respiratory and Critical Care Medicine of the Affiliated Hospital of Chengdu University, to answer questions about playing mobile phones before going to bed.

Jian Ming, attending physician of the Department of Respiratory and Critical Care Medicine, The Affiliated Hospital of Chengdu University

Chuanguan News: What do you think of the topic #Play mobile phone for 8 minutes before bedtime excitement for more than 1 hour#? What do you think is the main reason why you think you will be excited for more than 1 hour in 8 minutes?

Jian Ming: Now mobile phones are an indispensable life tool for everyone, and many people have to play mobile phones for a long time before going to bed, resulting in delayed sleep and decline in sleep quality. The main role of sleep is to eliminate fatigue, restore energy, but also enhance immunity, promote growth and development, delay aging, etc., if the sleep rhythm is abnormal, deep sleep is insufficient, it will cause harm to our body and psychology.

Sleep is controlled by the biological clock, melatonin is the main hormone that maintains the normal biological clock, the peak of melatonin secretion is 11:00-4:00 at night, blue light and staying up late at night will affect the production of melatonin, and the content of mobile phone sound images will stimulate our cerebral cortex, so that the brain is in a state of excitement, which will affect our sleep.

Chuanguan News: What aspects of the body will be affected by excessive mobile phone brushing before going to bed?

Jian Ming: Excessive brushing of mobile phones before going to bed will have a serious impact on the body: 1, will make melatonin secretion decrease, cause difficulty in falling asleep, make the brain overexcited, cause shallow sleep more, deep sleep less, poor sleep quality; 2, nighttime strong light will cause damage to the retina, eye muscle fatigue, in the long run will cause vision loss, strabismus, etc., serious will also cause glaucoma, retinal detachment and other hazards; 3, long-term use of mobile phones will also cause damage to the tendon sheath, the occurrence of tenosynovitis; 4, brush mobile phones for a long time to maintain a fixed posture, It may also increase the risk of frozen shoulder and cervical spondylosis. 5, long-term staying up late will also cause a decline in immune function.

Chuanguan News: How much time do you think mobile phones "play" is called "excessive"?

Jian Ming: Medically, there is no clear provision for how long to play with mobile phones as "excessive", it is recommended to make bed preparations 1 hour before going to bed and turn off electronic devices.

Chuanguan News: If you must look at your mobile phone, what details do you think you should pay attention to (such as the environment, light, etc.)?

Jian Ming: When using the mobile phone, we should choose a relaxed posture, and do not always maintain the same posture, adjust the brightness of the screen according to the environment, do not look at the phone at night, if you really need to use, you may choose to dim the brightness of the phone, or choose the night mode, it is recommended that you should not exceed half an hour at a time, you should increase activities, do eye exercises, look at the distance, it is best to see green plants, improve eye fatigue.

Chuanguan News: What would you like to remind the "night owls"?

Jian Ming: Speaking of "staying up late", it is a hundred harms and no benefits, because staying up late, there are many examples of "premature aging and sudden death". Most of the "night owls" are contemporary young people, with youth, activity, time, and mobile phones, but it is necessary to know that good sleep is a necessary factor to ensure our youthful vitality and health, so we must pay attention to self-care, reduce staying up late, and avoid the occurrence of complications of staying up late. If you stay up late for a long time and form a habit, you also need to slowly correct it, you can eat more milk, beef, cinnamon, peanuts, walnuts and other foods, more outdoor physical exercise, and gradually adjust the rules of work and rest.

Chuanguan News: If you are not self-disciplined enough, what is the way to "force" yourself to go to bed early?

Jian Ming: First of all, we must recognize the harm of staying up late, think that after staying up late, we will become ugly, black, lose hair, become fat, work and study are not done well, and it is easier to get sick and even die suddenly. Then, we can set ourselves a small goal, live according to good habits for 1 week, and you will find that you will not only gain efficient work and study, but also a healthy body and a happy mood.

Chuanguan News: How to cultivate healthy sleep habits?

Jian Ming: First, get up early and get up regularly every day, which is conducive to the establishment of a stable biological clock;

Second, eating breakfast and soaking up the sun is conducive to the mode conversion of our brains;

Third, ensure daily exercise, but the exercise time should not be too close to the sleep time;

Fourth, good eating habits, avoid taking foods that affect sleep (tobacco, alcohol, coffee), dinner can reduce the intake of high-calorie foods, usually poor sleep, you can eat more ingredients that help sleep;

Fifth, full bedtime preparation: sleep for half an hour to turn off electronic products, then you can listen to light music or read;

Sixth, reduce the lights in the house when sleeping, if there is no such habit of getting up at night, do not leave night lights;

Seventh, if you can't sleep, don't look at the phone or think about problems in bed, then you should get up and leave the bedroom, make bedtime preparations again, and go to bed again when you are sleepy.

Chuanguan News: Can you give some "tips" for scientific sleep?

Jian Ming: Sleep less during the day, increase outdoor activities, accept the stimulation of natural light on the brain, you can eat more sleep-aiding food, start to prepare half an hour before going to bed, avoid blue light stimulation, strenuous activities, you can soak a warm water foot, drink a cup of milk, properly do some acupuncture point massage; do not have a light source when sleeping, you can appropriately reduce the bedroom temperature, these can help sleep.