Table of contents:
Using your cell phone at night, before bed, can cause insomnia and decrease sleep quality, and even increase the chances of depression or high blood pressure. This is because the light emitted by electronic devices is blue, which stimulates the brain to remain active longer, pushing sleep away and disrupting the biological sleep-wake cycle.
In addition, several studies show that blue light can also accelerate skin aging and stimulate pigmentation, especially in darker skin.
But it's not just the cell phone that emits this bluish light that harms sleep, any electronic screen has the same effect, such as TV, tablet, computer, and even fluorescent lights that are not suitable for inside home.Thus, the ideal is that the screens are not used before going to sleep, or for at least 30 minutes before going to sleep and it is also advisable to protect the skin throughout the day.
Major he alth risks
The main risk of using electronic screens before bed is related to difficulty falling asleep. Thus, this type of light may be able to affect the natural cycle of the human being, which, in the long term, may result in a greater risk of developing he alth problems such as diabetes, obesity, depression, high blood pressure or arrhythmia.
Almost all colors of light can affect sleep, as they cause a decrease in the production of melatonin, which is the hormone responsible for helping you fall asleep at night. However, blue light, which is produced by almost all electronic devices, appears to have a wavelength that most affects the production of this hormone, reducing its amount for up to 3 hours after exposure.
Thus, people who are exposed to light from electronic devices until a few moments before going to sleep may have lower levels of melatonin, which can cause difficulty falling asleep and also difficulty maintaining sleep. quality.
2. Tired eyes
Frequent exposure to blue light can make the eyes more tired, as it is more difficult to focus with blue light and therefore the eyes need to be constantly adapting. Thus, due to tired eyes, it is also possible to experience eye pain, redness, tearing and itching, for example.
3. Skin problems
Blue light contributes to skin aging because it penetrates deeply into all layers, causing lipid oxidation, consequently leading to the release of free radicals, which damage skin cells.
In addition, blue light also contributes to the degradation of skin enzymes, which results in the destruction of collagen fibers and reduced collagen production, making the skin more aged, dehydrated and prone to pigmentation, leading to the appearance of spots, especially in people with darker skin.
What to do
To avoid the risks of blue light, it is recommended to take some precautions such as:
- Install mobile apps that allow the brightness to be changed from blue to yellow or orange;
- Avoid using electronic devices until 2 or 3 hours before bed;
- Prefer warm yellow or reddish lights to light the house at night;
- Use glasses that block blue light;
- Put a screensaver on your cell phone and tablet, to protect it from blue light;
- Use face protection that protects from blue light, and that has antioxidants in the composition, which neutralize free radicals.
In addition, it is also recommended to reduce the use of these devices, especially about 30 minutes before bedtime.