In modern life, using a phone or watching social networks before bed has become common, but this habit can negatively affect sleep and health.
According to Dr. Satish Koul - Senior Director cum Head of Internal Medicine Department of Fortis Gurgaon Hospital (India), blue light emitted from electronic device screens is an important cause affecting sleep. This light affects the brain, reducing the secretion of melatonin hormone, the hormone necessary for the body to feel sleepy and start the natural sleep process.
Just using the screen for 20-30 minutes before bed can prolong the time to fall asleep," he said.
Not only blue light, content on electronic devices also contributes to sleep disorders. Negative news, work emails, social media debates or stimulating content make the brain continue to function, making it difficult to switch to a relaxed state. The consequence is that many people lie cross-legged, have difficulty sleeping or do not sleep deeply, gradually leading to chronic insomnia.
In the long term, using electronic devices before bed does not damage brain structure but clearly affects brain function. Poor quality sleep can reduce memory, concentration, irritability, mood changes and reduce work efficiency the next day. In sensitive people, prolonged sleep deprivation also increases the risk of anxiety, stress and mood depression.
The effect does not stop at the brain. Lack of regular sleep is associated with weight gain, blood sugar disorders, high blood pressure, immune deficiency and increased levels of stress. Even when sleeping enough 7-8 hours, sleep is interrupted, lack of deep sleep and REM, the body is still not fully restored.
Experts recommend that users should stop using electronic devices at least an hour before going to bed. For people who often have difficulty sleeping, the time without using the screen may take from 60 to 90 minutes.
To reduce the negative impact of electronic devices at night, measures can be applied such as using night mode or blue light filters, reducing screen brightness, placing the phone far from the bedroom area, turning on "Don't bother" mode and avoiding contact with content that can cause mental stress in the evening.
Besides, building healthy sleep habits is also very important. Going to bed and waking up on time every day, maintaining a quiet, cool bedroom environment, limiting afternoon naps for too long, regular physical activity and controlling anxiety before bed all contribute to improving sleep quality.
Sleep is the foundation of health. Reducing the time to use electronic devices before bed not only helps you sleep better but also protects your brain, spirit and long-term health.
