Smartphones are now part & parcel of our daily life. Nowadays, being busy with smartphones at night has become a daily habit of many.
But this new practice of the modern age of technology is having an
adverse effect on our eyes and brain.
How does the light of the smartphone harm our body?
- The screen of the smartphone emits a kind of bright blue light, which helps us to see the screen of the phone clearly even in the harsh light of the day.
- This blue light included with a visible light spectrum. That is, its wavelength is not out of visibility like ultraviolet rays, but it is visible.
- As a result, when we use the phone at night, our brain gets confused due to this blue light ray.
Because our brains have been programmed since the beginning of time in such a way that there is light during the day and it is time to stay awake.
On the other hand, the night is dark and it is time to sleep. The system of our whole body regulated by this rule.
When we use a smartphone at night, according to that programming, the effect of blue light rays stop our brain from making melatonin.
Melatonin is basically a hormone that is secreted at night and tells the body to fall asleep.
As a result, melatonin lacking disrupts normal sleep. Over time, it can have more negative effects on the body.
What harm does the blue light beam of the smartphone do to the body?
- Not getting enough sleep at night can have a negative effect on memory the next day.
- It becomes difficult to concentrate on learning something new.
- Prolonged lack of adequate sleep produces neurotoxins in the body,
- which in turn prevents good sleep.
Head, neck, and shoulder pain is seen.
Itching and dryness in the eyes.
Having trouble seeing things in the distance.
There is even some evidence that retinal damage can lead to vision loss. (However, this issue is still under study.)
A smartphone can also interfere with the function of appetite-regulating hormones, increasing the risk of obesity.
They are more likely to suffer from depression.
Prolonged exposure to light at night and insufficient sleep are linked to breast and prostate cancer.
What is the way to avoid the harmful effects of blue light?
Refrain from using smartphones unnecessarily. Stop using all gadgets that emit blue light a few hours before going to bed at night.
When we use a smartphone, we blink less often than usual. This can cause itching and dryness in the eyes.
- During the time of using a smartphone, try to blink 10 times every 20 minutes. Close the eyes for more than 2 seconds.
- Take a break for 20 seconds in a row between using the smartphone. At this time, focus your eyes on something at least 20 feet away.
- This will relax the eye muscles. You can rest your eyes by looking at the greenery around.
- The color green is comfortable for the eyes.
- Excessive light or very little light – both are harmful to the eyes.
So set the brightness of the phone according to the light of the surrounding environment. Don’t use a smartphone in the middle of the night.
Maintain a distance of 16-18 inches between the eyes and the screen of the smartphone. Even if you feel uncomfortable at first, you will gradually become accustomed to it with regular use.
Wrong font size, display color selection also put extra pressure on the eyes. Choose them in a way that is comfortable for the eyes.
Use an anti-glare glass protector or matte screen protector on the screen of your smartphone.
You can use a blue light filter.
Eat foods rich in vitamin A, vitamin C, vitamin E, omega-three fatty acids, zinc to keep the eyes