Slowing down melatonin secretion
The human body operates according to the circadian rhythm, helping to coordinate many important activities such as the sleep-wake cycle, body temperature and hormone secretion process. This circadian rhythm is especially sensitive to light. Therefore, using phones or electronic devices at night can disrupt the body's natural signals.
One of the most affected hormones is melatonin - a hormone that helps the body prepare for sleep. In low light conditions, the brain will increase melatonin production to signal that it is time to rest. However, the light emitted from the phone screen can make the brain mistakenly think it is still daytime, thereby slowing down the melatonin secretion process and making it harder for you to fall asleep.
Effects on memory
Using electronic devices late at night not only reduces sleep quality but also negatively affects memory. While sleeping, the brain continues to process information, organize and transfer what has been learned during the day from short-term memory to long-term memory.
Different sleep stages take on separate roles. Deep sleep helps strengthen memory, while dream sleep supports emotional processing and receiving new information. When sleep is interrupted by phone use, the process of storing and strengthening memory is also affected.
Making the brain always in a state of stimulation
Social networking platforms, short videos and continuous notifications are designed to attract user attention. Constantly scrolling screens or being exposed to stimulating content before bedtime causes the brain to maintain a state of alertness, increasing the risk of delaying bedtime and shortening rest time.
Prolonged sleep deprivation can change brain activity, reducing the ability to concentrate, make decisions and solve problems.
