In my career as a doctor, I have witnessed many health problems caused by improper lifestyle habits. Among them, the problems caused by playing with mobile phones before bed are particularly common. This not only affects the health of the eyes, but also seriously disrupts the sleep quality of many people. Today, I would like to share with you some observations and suggestions that I hope will help you improve your sleep and quality of life. Let me tell you about a case I once had. A programmer in his thirties often plays with his mobile phone at night to relieve stress because of his high work pressure. When he came to me, he complained that he had been sleeping very poorly for weeks and that he was always feeling tired during the day. After detailed questioning, I learned that he uses his phone for at least two hours a day before bedtime, a habit that has been going on for several years. His symptoms include delayed sleep, nighttime dreaminess and even insomnia. After a period of adjustment and treatment, he successfully changed his bedtime habits, not only the quality of sleep has been significantly improved, but the associated eye fatigue and headache symptoms have also been greatly reduced.
Risks of using electronic devices before bedtime
In my career as a doctor, I have come across countless cases of health problems caused by the prolonged use of electronic devices before bedtime. Using a phone or tablet before bed has become the norm for many people, but this habit has a non-negligible impact on our health. Here are some of the main risks:
1. Eye Health: Blue light emitted by electronic screens is potentially harmful to the eyes. Prolonged exposure to blue light, especially at night, can worsen eye strain and even accelerate the development of eye diseases such as myopia and macular degeneration. Blue light inhibits the production of melatonin, a key hormone that regulates the sleep-wake cycle, and the result is often difficulty falling asleep and decreased sleep quality.
2. Sleep quality
Use your phone at night not only because of the effects of blue light, but also because of the amount of information and stimulation it brings. From scrolling through social media to stressful work emails, these activities can make the brain highly active and difficult to relax. As a result, it takes longer for our brains to "shut down," which affects when we fall asleep and how deep and quality we sleep.
3. Mental health
Frequent use of electronic devices at night can also have a negative impact on our mental health. Prolonged screen exposure can lead to increased anxiety and depression. In addition, the lack of adequate rest can reduce a person's ability to regulate their emotions, which can trigger more mood swings and stress the next day.
Specific adjustment suggestions: move towards a healthy work and rest
1. Adjust your work and rest schedule
Create an evening routine: Establishing a regular bedtime routine, such as reading a paper book an hour before bedtime, can be an effective way to help the brain break away from the hectic state of the day and enter a state of relaxation. This not only helps to rest the eyes, but also improves the quality of sleep. Avoid stimulating activities: Avoid strenuous exercise or stressful work before bedtime, such as handling work emails or watching exciting movies.
2. Bedtime prohibition strategy
Set "no phone time": Implement a no-cell policy at least 30 minutes before bedtime. Keep your phone and other electronic devices far away from your bed to avoid being distracted by instant messages or social media notifications. Use timer software: If you're having trouble leaving your phone completely, you can use an app to limit your use time in the evening, or set a night mode to reduce the effects of blue light.
3. Environmental optimization
Adjust the bedroom environment: Keep the bedroom softly lit and at the right temperature. Use heavy curtains or nightshades to block out outside light and create an environment conducive to sleep. Noise control: If the outside environment is noisy, consider using earplugs or turning on the white noise machine to mask the distracting sound.
Long-term health maintenance strategies
Now that we understand the risks of using our phones before bed, we also need to focus on how to maintain long-term health. After all, small changes that continue to make big gains. Here are a few simple but effective strategies to help you stay physically and mentally healthy:
1. Establish a regular routine
Sticking to a regular sleep schedule is essential for your body's internal rhythm. Try to go to bed and wake up at the same time every day, even on weekends. Doing so will not only improve the quality of your sleep, but it will also enhance your daily vitality.
2. Choose light meals for dinner
Avoid greasy or spicy foods within three hours of bedtime. Choose healthier, easy-to-digest foods, such as vegetables, fruits, and whole grains, which can help avoid indigestion and stomach upset before bed, which can improve sleep quality.
3. Exercise moderately
Moderate daily exercise can significantly improve sleep quality. However, it is important to avoid strenuous exercise within three hours of bedtime, as this can make the body too excited and make it difficult to fall asleep. Opt for some relaxing activities, such as walking or yoga, that can help relax your body and mind.
4. Make it a habit to read
Replace the habit of using electronic devices before bed and choose to read paper books or listen to audio books. Not only does this activity help reduce the effects of blue light, but it also frees the brain from daily stress and makes it easier to fall asleep.
5. Pay attention to your mental health
Doing simple meditation or breathing exercises before bed can greatly improve the quality of sleep. These activities help reduce anxiety and stress and relax your mind. Understanding your emotional state and seeking professional help is also an important part of maintaining long-term health.
6. Environmental Adjustment
Make sure you sleep in a comfortable and pleasant environment. Adjusting the temperature in your bedroom to keep it moderate, using blackout curtains to block out outside light, and choosing a comfortable mattress and pillow can all go a long way in improving your sleep quality.