Playing with phones before bed harms health, experts warn

Many people habitually use their phones before bed, scrolling through social media or watching videos for entertainment. This common practice, often done in the dark for comfort, can significantly harm health if continued. The World Health Organization emphasizes good sleep quality for physical and mental well-being.

Research shows that blue light from phone screens at night suppresses melatonin, the hormone regulating sleep cycles. This makes falling asleep harder and reduces sleep quality. Consequently, the body doesn't get optimal rest, hindering its recovery processes. Long-term sleep deprivation can decrease concentration, impair memory, lower productivity, and increase stress. Studies also link poor sleep to higher risks of obesity, diabetes, hypertension, and cardiovascular diseases.

Using phones in dark rooms strains the eyes as they adjust to screen contrast. This can cause eye fatigue, dryness, irritation, and discomfort. The Indonesian Ministry of Health advises healthy lifestyle habits, including prioritizing sleep. Simple steps like putting phones away 30-60 minutes before bed, dimming screens, and maintaining consistent sleep times can establish a better sleep rhythm.

Improving health doesn't require drastic changes. Reducing pre-sleep phone use is an easy step that enhances sleep quality, protects eye health, and supports overall bodily functions. Adequate, quality sleep leaves the body refreshed, productive, and ready for daily activities.