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Science Explains Why We Should Stop Using Smartphone In Bed

Science Explains Why We Should Stop Using Smartphone In Bed

We’re living in a tech obsessed world and you hear it time and time again: we need to put our smartphones away – especially when we’re getting ready for bed.

We all know it’s a bad habit but now there’s science that proves that looking at your smartphone in bed is a certified horrible idea.

Smartphone Light Literally Ruins Your Sleep

While the bright blue light your smartphone releases comes in handy during the day, it has a different effect at night while you’re in bed. Since the blue light is meant to mimic sunlight, your brain gets confused and stops producing melatonin – the ever important hormone that gives your body hints that it’s time to hit the sack. Because of this, the light that shines from your smartphone as you scroll in bed can wreak havoc on your sleep cycle, making it difficult to fall asleep and stay asleep. Ruined sleep schedules and poor rest quality can ultimately lead to major health problems, physically and mentally.

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How Blue Light Exposure Affects Your Brain

When your melatonin levels and sleep cycles are disrupted, you’ll experience more than just a distraction the next day – your memory can actually be impaired and your ability to learn will also be hindered. Not only that, but the longer your sleep is affected the harder it is to get a good night’s rest. Not getting enough sleep can actually lead to buildup of a neurotoxin that actually prevents you from getting good sleep.

Research also shows that people whose melatonin levels are continually suppressed by the smartphone’s blue light are more prone to depression. When your internal clock is constantly thrown off, your biological patterns, including body temperature, blood pressure, and the release of other hormones also go awry.

How Blue Light Exposure Affects Your Body

Smartphones have the potential to ruin more than just your sleep – they can also destroy your vision. Constant, direct exposure to blue light can cause damage to our retinas. The AMDF (American Macular Degeneration Foundation) also warns that macular degeneration can be caused by the retinal damage initiated by blue light exposure, effectively causing you to lose the ability to see what’s literally right in front of you.

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While this evidence is surprising and kind of scary, it should be noted that most studies show this effect with the light being held very close to the retina, which may not exactly replicate typical phone use.

Researchers are now also looking into whether or not smartphone use contributes to the development of cataracts. Not only that, but the constant sleep disturbance and light at night use have been linked to higher cancer risk, particularly breast and prostate cancer. Melatonin also acts as an antioxidant and while more definitive research is required, researchers are pointing to “uninterrupted darkness” as potentially protective against cancer.

How to Break the Habit of Scrolling On Your Smartphone

Clearly, there are better options to scrolling through your Facebook feed or playing a round of Candy Crush right before you go to sleep. And while we’ll never be able to completely avoid our screens, limiting our exposure at night is good for us.

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Some simple ways to reduce your screen time before bed are:

  • Spending some quality time with your loved one, without any screens
  • Reading a book
  • Doing some bedtime yoga
  • Listening to relaxing music

If you really can’t resist the urge to check your phone, sometimes wearing blue light blocking glasses can help counteract the effects or even apps that reduce the amount of blue light emitted can help.

But the less you check your phone before bed, the better your slumber, sight and social life will be the next day.

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smartphone blue light effects

    Featured photo credit: Pixabay via pixabay.com

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    Jennee Rasavong

    Freelance Content Marketer

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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