Lying in bed and scrolling through your phone for hours is a common nighttime habit for many. This can affect sleep and brain health in various ways. Here's why you should limit phone use before bed.

Reduced sleep quality. Quality sleep is crucial for mental and physical health. However, the blue light emitted from phones can suppress the production of melatonin, a sleep-regulating hormone, making a person feel more alert rather than sleepy. Over time, excessive exposure to blue light at night can cause insomnia, fatigue, and long-term disruption of the circadian rhythm. By stopping screen time at night, the body can fall asleep faster and sleep longer.

Increased blood sugar. Regular, quality sleep is closely correlated with stable blood sugar levels. Sleep deprivation or insufficient sleep can cause insulin resistance in the long term. Not using your phone 30 minutes to an hour before bed helps improve sleep quality, allowing the body to control glucose levels more effectively. This also contributes to reducing the risk of metabolic diseases like type 2 diabetes.

Increased stress and anxiety. The sleep cycle includes rapid eye movement (REM) sleep, which is the dream phase. REM sleep helps process emotions and memories. Exposure to blue light at night can reduce REM sleep time, leaving a person feeling less refreshed. Overstimulation or exposure to negative information from electronic devices can lead to anxiety and disrupt emotional balance.

Sleep deprivation and poor sleep quality from phone use also promote stress. A bad night's sleep also causes fatigue and reduces productivity in studying and working the next day. Avoiding screens before bed allows the nervous system to relax, enhancing mental acuity.

Eye strain and headaches. Staring at a phone screen for hours, especially in the dark, can lead to digital eye strain, dry eyes, and even headaches. Reducing screen time before bed allows the eyes to rest, promoting long-term visual comfort and reducing stress-related fatigue.

Risk of weight gain. Lack of sleep due to excessive phone use at night can trigger cravings for high-calorie foods. It also disrupts the balance of hormones that regulate appetite and satiety, such as ghrelin and leptin. By getting enough sleep, the body's metabolism functions better, making overeating less likely the next day.

Impaired brain function and memory. Deep sleep helps the brain process and store memories. Sleep interrupted by phone use affects mental sharpness. Avoiding phone use for at least 30 minutes before bed can improve focus and problem-solving abilities the following day.

Risk of heart problems. Chronic sleep deprivation, often exacerbated by late-night internet browsing, contributes to high blood pressure, inflammation, and cardiovascular disease. Going to bed earlier, without the distractions of digital devices, helps maintain a healthy heart rhythm, thereby reducing long-term cardiovascular risks.

Bao Bao (According to Health, Times of India)