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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 January 3, 2020

    The 10 Essential Habits of Positive People

    The 10 Essential Habits of Positive People

    Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

    The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

    1. Positive people don’t confuse quitting with letting go.

    Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

     I will grant myself the ability to trust the healthy people in my life … 

    To set limits with, or let go of, the negative ones … 

    And to have the wisdom to know the DIFFERENCE!

     2.  Positive people don’t just have a good day – they make a good day.

    Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

    3. For the positive person, the past stays in the past.

    Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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    4. Show me a positive person and I can show you a grateful person.

    The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

    5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

    Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

    6. Positive people do not let their fears interfere with their lives!

    Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

    7. Positive people smile a lot!

    When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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    8. People who are positive are great communicators.

    They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

    9. Positive people realize that if you live long enough, there are times for great pain and sadness.

    One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

    10. Positive person are empowered people – they refuse to blame others and are not victims in life.

    Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

    How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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    I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

    Featured photo credit: Janaína Castelo Branco via flickr.com

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