Doctor: How to use the phone at night without affecting sleep

Leaving your phone under your pillow or next to your head while sleeping can lead to poor sleep quality, so you need to pay attention to the distance between your phone and your head, the distance from the screen to your eyes, and the brightness of the phone screen...

Specialist Doctor 1 Bui Hoang Bich Uyen, Xuyen A General Hospital said that keeping the phone under the pillow or next to the head while sleeping is closely related to poor sleep quality, sleep disorders and headaches. Although there is no clear evidence of serious long-term health risks, limiting the phone near you at night is recommended to protect sleep and overall health.

Additionally, blue light from phones clearly disrupts sleep by suppressing melatonin and altering circadian rhythms, while electromagnetic waves can affect brain activity, impacting sleep, but research is inconsistent. Reducing blue light exposure before bed – using filters or limiting screen time – can help protect sleep health.

How far should you keep your phone from your head while sleeping?

Do not put your phone under your pillow or next to your head when you sleep. Keep your phone at least 20-50 cm away from your head when you sleep. Research shows that keeping your phone next to your head when you sleep can reduce sleep quality, cause headaches and sleep disorders.

Keep the phone screen at least 20 cm away from your eyes when lying down to use the phone. Shorter distances (less than 16-20 cm) when using the phone while lying down are said to affect poor sleep quality, less sleep time and more difficulty falling asleep.

Keep the phone screen at least 20 cm away from your eyes when lying down to use the phone.

ILLUSTRATION: AI

How to use your phone at night to help protect your sleep

Limit phone use at least 30-60 minutes before bed. Stopping phone use before bed helps reduce tossing and turning, increasing the duration and quality of sleep.

Don't use your phone with the lights off. Using your phone in the dark before bed increases the risk of sleep disturbances.

Use Night Shift/Blue Light Filter: Most smartphones now have this feature. Night Shift shifts the screen to a warmer color tone, reducing the amount of blue light emitted.

Adjust screen brightness: Keep screen brightness at a moderate level, suitable for the surrounding environment.

It is recommended to put your phone in airplane mode or turn it off while sleeping to reduce unnecessary exposure to electromagnetic waves.

Eye Exercises: Follow the 20-20-20 rule (for every 20 minutes of screen time, look at an object 20 feet away for 20 seconds).

Source: https://thanhnien.vn/bac-si-cach-dung-dien-thoai-ban-dem-de-khong-anh-huong-giac-ngu-185250923212506961.htm