When night falls and the city slowly quiets down, many people opt for a relaxing evening in a soft bed with only the light of their phone screen flickering in the dark. This seemingly ordinary Xi can be an invisible killer of our health. You may not feel the harm right away, but it's quietly affecting your eye health and spine condition.
Are you one of those who stay on your phone at night? Do you enjoy the convenience and fun of the digital world while ignoring the risks lurking in this Xi habit? Today, we will explore the hidden health risks behind this seemingly innocuous Xi habit and its potential impact on our daily lives.
Alert! The phone screen in the dark, a quiet thief of vision
In this digital age, one of our daily Xi habits is lying in bed in a dim environment with our eyes glued to the screen of our phones. This Xi may seem harmless, but it actually causes potentially great harm to our eye health.
1. Blue light: The invisible killer of vision
The blue light emitted by smartphone screens is one of the major threats to eye health. Scientific studies have shown that this light can penetrate the eyeball and reach the retina, and long-term exposure to blue light may accelerate the damage of retinal cells, thereby increasing the risk of eye diseases such as macular degeneration. In dimly lit environments, blue light is even more harmful because the pupils naturally dilate, absorbing more blue light.
2. Additional stress in low-light environments
Looking at the phone in the dark, the eyes need to put in more effort to adapt to this extreme change in light and darkness due to the strong contrast of light. In the long run, this can not only cause eye strain, but also cause uncomfortable symptoms such as vision loss, dry eyes, and itchy eyes. Especially for the elderly, the impact of using a mobile phone in the dark on vision is more severe due to the reduced transparency of the lens.
3. Long-term effects and cumulative damage
Not only short-term discomfort, but long-term use of mobile phones in dim environments can also lead to a range of vision problems. For example, persistent eye strain can lead to long-term vision loss and even accelerate the progression of myopia. This Xi is especially dangerous for teenagers because their eyes are developing and are more vulnerable.
4. Prevention and Advice
In the face of these potential hazards, we need to take proactive precautions. Try to avoid using your phone in complete darkness. Blue light filtering can be used or blue-light blocking glasses can be worn to reduce the effects of blue light. In addition, resting your eyes at the right time and looking away for 20 seconds every 20 minutes can effectively reduce eye strain.
Lying in bed and looking at your phone: not only the enemy of the eyes, but also the invisible killer of the spine
In this era of ubiquitous smartphones, many people have the Xi of lying in bed and looking at their phones in the dark. We often focus on the impact of this behavior on the eyes, but ignore its potential threat to spine health.
Improper posture: an invisible burden on the spine
When we lie in bed and look at our phones, we often unconsciously adopt a posture that is not good for the spine. The neck is bent forward and the back is unnaturally bent, a posture that can have a negative impact on the spine in the long run. First of all, this posture increases the burden on the cervical spine, which may lead to the occurrence of cervical spondylosis. Second, abnormal bending of the back can increase pressure on the lumbar spine, which can cause low back pain or aggravate existing low back problems.
Musculoskeletal stress response
If you maintain an improper posture for a long time, the muscles around your spine will be in a constant state of tension. Not only can this cause muscle pain, but it can also trigger muscle tension headaches. At the same time, incorrect posture can also affect the normal curvature of the spine, which can lead to deformation of the spine. In this case, the pressure on the intervertebral disc is uneven, which can lead to a herniated disc or other spinal disorders in the long term.
Suggestions for improvement: Protect the spine, starting with changing Xi
To reduce the impact of this Xi on the spine, it is first recommended to minimize the time spent looking at your phone in bed. If you need to use your phone, you can sit in a chair with a back, keep your back upright, and keep your phone screen at eye level to reduce neck flexion. In addition, regular stretching and relaxation exercises for the neck and back muscles can help relieve muscle tension and pain. In the evening, before bed, try reading paper books or engaging in light physical activities such as yoga or meditation instead of using your phone.
With these practical steps, we are not only able to protect our eyes from blue light, but also effectively prevent and mitigate potential health problems in the spine, thereby maintaining overall physical health.
Mobile phone glow in the dark night: beyond the influence of the eyes
After an in-depth discussion of the effects of evening mobile phone use on the eyes and spine, we also need to pay attention to other psychological and physical effects that this Xi can have. This section is particularly important as it relates to our overall health and quality of life.
Weakened sleep quality
Using your phone late at night has a direct impact on your sleep quality. The light emitted by the phone screen, especially blue light, inhibits the secretion of melatonin. Melatonin is a key sleep hormone that helps regulate our sleep-wake cycle. When the secretion of this hormone is disturbed, our body may have difficulty entering a state of deep sleep, resulting in a decrease in sleep quality. Long-term lack of high-quality sleep can lead to memory loss, unresponsiveness, mood swings, and even an increased risk of cardiovascular disease.
Mental health risks
Excessive use of mobile phones at night may exacerbate psychological stress and anxiety. Evening is our time to relax and decompress, but the information on our phones constantly stimulates our brains and makes it difficult for us to relax. From the flood of information from social media to reminders from work emails, these constant notifications can lead to a constant state of heightened alertness in our brains, which not only affects our emotional stability, but can also lead to increased anxiety and stress before bedtime. Being in this state for a long time can lead to mental health issues such as chronic stress, anxiety, and even depression.
Precautions and recommendations
Faced with these problems, there are things we can do to mitigate the negative effects of evening mobile phone use. For example, you can avoid using your phone within an hour of bedtime and instead engage in relaxing activities such as reading a paper book, doing relaxing yoga, or meditating. In addition, it is possible to adjust the phone settings to use the night mode to reduce the blue light emitted by the screen. It's important to establish a healthy bedtime Xi that helps the body and mind relax and improve sleep quality.