As a family doctor, I face a variety of health issues on a daily basis, but one phenomenon has become more common in recent years – the health problems caused by patients using their mobile phones for long periods of time before bed. It's not just a small problem, it's a far-reaching lifestyle habit that quietly erodes our health, from sleep quality to eyesight to mental health. Let me share with you a case that impressed me: Mr. Zhang, an IT engineer in his thirties, came to me for consultation because he always couldn't sleep well at night. He uses his phone every night before bed to handle work emails, browse social media, and even play games until two or three in the morning. As a result, he felt exhausted every morning, which seriously affected his work and quality of life.
At the initial consultation, Mr. Zhang did not seem to think that his sleep problems were caused by his mobile phone, and he thought it was just a way to relax. However, after a series of sleep quality assessments and lifestyle surveys, we found that mobile phone use was the main cause of his sleep problems. By changing this habit, we not only helped Mr. Zhang return to normal sleep patterns, but also significantly improved his overall health. Effects of blue light on poor sleep quality First of all, blue light emitted by smartphones, tablets, and other screen devices can inhibit the production of melatonin in the body. Melatonin is a key sleep hormone responsible for regulating the sleep-wake cycle. When you're exposed to blue light for a long time before bedtime, your brain may mistake it for daytime, delaying your sleep.
Case Study: Patient A
Take patient A, a 35-year-old software engineer who used to use his phone in bed for at least an hour at night to browse social media and news. He complained to me that he often had trouble falling asleep and that he had erratic sleep throughout the night. After a series of sleep monitoring, we found that he fell asleep about an hour and a half later than the average person. Measures implementedTo help Patient A improve sleep quality, I recommend the following practical steps: Use Night Mode: Most phones have a night mode or reading mode that reduces the radiation of blue light on the screen. Set a "Do Not Disturb" time: Set your phone to "Do Not Disturb" mode after 9 p.m. to reduce the distraction of notifications. Gradually reduce the amount of time you spend using your phone: Gradually reduce your phone use within an hour of bedtime and switch to reading a book or listening to soft music. After a few weeks of practice, Patient A reported that he fell asleep significantly earlier and woke up less often during the night. Not only did this improve his sleep quality, but it also helped to improve his mental state and productivity the next day.
Case Study of Visual Impairment: Patient B
Patient B, a 28-year-old software engineer, often uses his mobile phone in bed at night to handle work emails or watch videos late at night due to work demands and personal habits. He presents complaining of eye pain and blurred vision, especially after prolonged staring at a small screen. Through a detailed examination, we found that his vision had dropped from 1.0 a year ago to 0.8. First of all, I recommend that patient B take a period of vision rest, reduce the time of using the mobile phone at night, and cooperate with eye massage and artificial tears to relieve eye fatigue. At the same time, we adjusted the brightness and contrast of the display for him, and turned on the night mode to reduce the effect of blue light. In addition, I also recommended to him to take a break of at least 20 seconds after every 20 minutes of video and look at objects 20 feet away to enforce the so-called "20-20-20" rule to help the eyes get a proper rest. To further protect eyesight, anti-blue light glasses are recommended. As a result, after several months of adjustment and treatment, patient B's eye discomfort was significantly improved and his vision was restored. He says that using his phone less at night has improved his sleep quality and feels like his overall health has improved.
Through this case, we can see that the negative effects of excessive use of mobile phones at night on vision are obvious. Proper usage habits and proper precautions are key to protecting your eyesight. Hopefully, this experience can give you some inspiration for those who often use your phone before bed, protect your eyes, and start now. Cervical spine and shoulder back pain symptoms describe looking down at the mobile phone for a long time, causing the neck muscles to maintain the same posture for a long time, increasing the burden on the cervical spine. This can lead to uneven distribution of cervical disc pressure, which can lead to cervical spondylosis in the long run. Common symptoms include neck stiffness, shoulder and back pain, and in severe cases, dizziness and numbness in the arms. Patient Case Study: Take patient D, a 30-year-old software engineer who uses a computer for a long time and uses his mobile phone in his spare time. When he came to the clinic, he complained that he had been experiencing unbearable pain in his neck and shoulders for several weeks. After a detailed physical examination and X-ray, it was found that patient D had a slight degenerative change in his cervical spine.
Improvement measures
For patient D's condition, we recommend the following improvements: Change your daily habits: Advise patients to adjust their mobile phone and computer habits, rest for at least 5 minutes after every 45 minutes of work, and perform simple neck and shoulder stretching exercises. Physical therapy: Regular physical therapy, such as hot compresses, electrotherapy, and massage, is recommended to relieve muscle tension and pain. Use support equipment: An ergonomic seat and computer stand are recommended to reduce pressure on the cervical spine. Strengthening muscles: Instruct patients to carry out specialized neck and shoulder strengthening exercises to enhance muscle support and reduce the burden on the cervical spine. Through these comprehensive measures, patient D's symptoms improved significantly. We also follow up regularly on his recovery to ensure that he is able to maintain the right lifestyle habits and avoid recurrence of symptoms. Long-term use of mobile phones before bedtime not only affects sleep quality, but also may cause chronic pain in the cervical spine and shoulder back. By changing our daily habits, engaging in physical therapy, using appropriate support equipment, and engaging in targeted muscle exercises, we can effectively reduce these symptoms. Hopefully, these practical tips will help you improve your quality of life and stay healthy.