The dangers of using your phone before bed and the effects of blue light

In our rapidly evolving digital age, smart devices have become an integral part of our daily lives, even reaching our bedrooms. However, experts are increasingly warning of the heavy health toll this habit takes. In this context, Professor Siraj Omar Wali, a consultant in respiratory diseases and sleep disorders, highlighted the serious risks of using electronic devices at night, emphasizing to Al-Youm newspaper that this habit is a major cause of declining sleep quality and disruption of the body's circadian rhythm.

Blue light: the hidden enemy of sleep

Professor Woolley explained that the mechanism by which electronic devices affect the brain lies in the "blue light" emitted from the screens of smartphones, televisions, tablets, and even energy-efficient LED bulbs. Historically and biologically, the human body has evolved to synchronize with the natural day-night cycle, with the circadian rhythm relying on light to regulate sleep and wakefulness.

While different colors of the light spectrum help regulate this cycle, blue light in particular sends misleading signals to the brain that mimic daylight, thus suppressing the secretion of the hormone melatonin. This hormone, secreted by the pineal gland in the brain, is responsible for inducing sleepiness and relaxation.

Physiological effect and peak timing

The consultant pointed out that healthy sleep depends entirely on regulating melatonin secretion, which naturally reaches its highest levels in the late hours of the night (between 3 and 4 a.m.), approximately three hours after falling asleep. Using a phone before bed not only reduces the amount of this hormone but also causes nervous stimulation and mental distraction, preventing the body from reaching a state of deep relaxation, thus causing insomnia and delaying actual bedtime.

Health consequences that go beyond mere "fatigue"

The harmful effects of sleep deprivation don't stop at fatigue; they extend to serious impacts on the overall health of both adults and children. According to Professor Woolley, sleep disturbances negatively affect:

• Mental functions: memory decline, impaired ability to concentrate, and severe mood swings.
• Immunity and chronic diseases: Excessive sleeplessness weakens the immune system and causes imbalances in blood pressure readings, sugar levels, and cholesterol.
• Weight and appetite: Lack of sleep stimulates feelings of hunger and the desire to eat, leading to weight gain as a result of disruption of satiety and hunger hormones.

Medical prescription for restoring healthy sleep

To reset the biological clock and improve quality of life, the professor stressed the need to treat sleep as a top functional priority, offering a range of practical tips:

• Refrain from using electronic devices and social media at least one hour before bedtime to reduce mental stimulation.
• Avoid caffeinated drinks in the evening.
• Creating a suitable sleep environment by reducing noise and lowering the lighting.
• Practice relaxation exercises to help calm the nervous system.
• The importance of sunlight: Exposure to bright sunlight in the early hours of the day is a crucial factor in regulating the biological clock, helping the body to distinguish between night and day and improving the quality of sleep at night.