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Does “Airplane Mode” Protect You from Phone Dangers While You Sleep?.. This Is What Happens to Your Body

Does “Airplane Mode” Protect You from Phone Dangers While You Sleep?.. This Is What Happens to Your Body
Does “Airplane Mode” Protect You from Phone Dangers While You Sleep?.. This Is What Happens to Your Body
11 months ago

Sleeping next to a phone has become a common phenomenon, especially among young people, with the widespread use of smartphones and their various applications that provide easy access to information and entertainment. But did you know that this behavior can pose serious health risks to you in the short and long term?

In this article, we will discuss the impact of using the phone before sleep on human health, focusing on physical and psychological harm, and provide practical tips for better sleep without a phone.

Phone Impact on Sleep:

  • Feeling Insomnia: Recent studies have shown that using technology, especially mobile phones, before sleep inhibits the secretion of melatonin, the hormone responsible for regulating sleep in the body.

Melatonin deficiency leads to difficulty falling asleep, feeling restless, and reduced deep sleep, negatively affecting human health in the long run.

  • Blue Light: Phone screens emit blue light that suppresses melatonin secretion and reduces drowsiness.

Blue light also disrupts the body’s biological clock, affecting sleep quality in the long term.

Studies have shown that exposure to blue light before sleep increases the risk of heart disease, obesity, diabetes, and certain types of cancer.

  • Phone Radiation: Some studies suggest that electromagnetic radiation emitted by mobile phones can cause headaches, muscle pain, and other health problems.

However, more research is needed to confirm these effects.

  • Psychological Impact: Using the phone before sleep can cause feelings of anxiety and tension, as well as exposure to negative content circulating on the internet, hindering relaxation and affecting sleep quality.

Long-Term Risks of Using the Phone Before Sleep:

  • Increased Risk of Heart Disease: Studies have shown that using the phone before sleep increases the risk of heart disease due to its impact on melatonin secretion and the body’s biological clock regulation.

  • Obesity: Lack of sleep leads to increased cortisol hormone secretion, which stimulates appetite and hinders fat burning, increasing the risk of obesity.

  • Diabetes: Sleep deprivation affects the body’s insulin sensitivity, increasing the risk of diabetes.

  • Cancer: Some studies have shown that exposure to blue light before sleep increases the risk of certain types of cancer, such as breast cancer and prostate cancer.

  • Mood Disorders: Lack of sleep can lead to feelings of depression, anxiety, and mood swings.

  • Reduced Concentration: Sleep deprivation affects brain function, leading to reduced concentration and memory.

  • Weakened Immune System: Sleep deprivation weakens the body’s immune system, increasing the risk of diseases.

Tips for Better Sleep:

  • Stay Away from the Phone Before Sleep: Avoid using your phone at least 30 minutes before sleep, preferably a full hour.

  • Use a Traditional Alarm Clock: Replace your phone alarm with a traditional alarm clock to avoid exposure to blue light and electromagnetic radiation before sleep.

  • Keep Your Phone Away from the Bed: Keep your phone at least an arm’s length away from your bed, or in another room if possible.

  • Use Airplane Mode: Airplane mode reduces the amount of radiation emitted by your phone, although it does not completely stop it.

  • Maintain a Sleep-Friendly Bedroom Environment: Ensure your bedroom is conducive to restful sleep by minimizing distractions and creating a calm atmosphere.

  • Keep Your Bed for Sleep Only: Avoid using your bed for other activities such as watching TV or working on the computer.

  • Establish a Regular Sleep Routine: Try to go to bed and wake up at the same time every day, even on weekends.

  • Create a Comfortable Sleep Environment: Ensure that your bedroom is dark, quiet, and cool.

  • Exercise Regularly: Regular physical activity helps improve sleep quality, but avoid exercising right before bedtime.

  • Relax Before Sleep: Engage in relaxing activities before bedtime, such as reading, listening to soothing music, or taking a warm bath.

  • Avoid Caffeine, Nicotine, and Alcohol Before Sleep: These substances can impact sleep quality.

  • Consult a Doctor: If you suffer from chronic insomnia, consult a doctor to identify the cause and receive appropriate treatment.

Does Airplane Mode Completely Stop Phone Radiation?

Airplane mode does not completely stop phone radiation, but it reduces the amount emitted. It disables cellular connections, Wi-Fi, and Bluetooth.

However, the phone still emits some electromagnetic radiation even in airplane mode.

Therefore, it’s advisable to keep the phone away from your body as much as possible, even in airplane mode.

Where Should I Place My Phone While Sleeping?

It’s recommended to keep your phone away from your bed while sleeping. You can place it on a work table or a bedside table reasonably close to your bed, or in another room if possible.

How Far Should My Phone Be from My Face?

It’s recommended to keep your phone at least 30 centimeters away from your face to reduce exposure to blue light.

Blue light can cause insomnia and other sleep disturbances.

Using mobile phones comes with several additional risks beyond those we’ve already discussed. Here are some additional risks associated with phone usage:

  1. Increased Risk of Falls and Injuries:

    • A study found that head and neck injuries related to mobile phone use have significantly increased since the introduction of smartphones in 2007. These injuries can occur due to distraction while texting or walking.

    • While most injuries are minor (cuts and bruises), some cases involve more serious conditions, including concussions.

  2. Eye Strain and Sleep Problems:

    • The blue light emitted from phone screens can interfere with your ability to sleep, potentially leading to insomnia.

    • Prolonged smartphone use can cause eye strain and disrupt sleep patterns.

  3. Tendon Inflammation and Hand Discomfort:

    • Excessive typing and texting on phones can lead to inflammation and pain in thumb tendons.

    • Repetitive movements can also cause discomfort and tendon inflammation.

  4. Increased Risk of Traffic Accidents:

    • Using mobile phones while driving, whether handheld or hands-free, significantly increases the risk of traffic accidents due to distraction.

  5. Bacterial Contamination:

    • Mobile phones harbor thousands of bacteria due to frequent handling and exposure to various surfaces.

    • Regular cleaning and hygiene practices are necessary to reduce this risk.

  6. Potential Link to Obesity:

    • While not conclusively proven, some studies suggest that excessive phone use may contribute to weight gain and obesity.

Remember that responsible phone use and awareness of these risks can help mitigate their impact on your health.

Some Tips to Reduce Eye Strain from Phone Use:

  1. Take Frequent Breaks:

    • Follow the 20-20-20 rule: Every 20 minutes, look away from your screen and focus on an object at least 20 feet away for at least 20 seconds. This practice helps relax eye muscles and reduce strain.

    • Periodically shift your focus away from the screen to give your eyes a chance to reset and refresh.

  2. Use Artificial Tears:

    • If you experience dryness in your eyes, consider using artificial tears to lubricate them. This can help alleviate discomfort from prolonged screen time.

  3. Adjust Screen Brightness and Glare:

    • Reduce glare and brightness on your phone screen. Set the brightness level to a comfortable setting that doesn’t strain your eyes.

  4. Maintain Proper Distance:

    • Keep your phone at an appropriate distance from your eyes. Carrying it too close or too far can contribute to eye strain.

Remember to practice good eye hygiene and take care of your eyes during digital device use.

Adjusting blue light settings on your phone can help reduce eye strain and improve overall well-being. Here’s how you can do it on different devices:

  1. iPhone (Night Shift):

    • Step 1: Open Control Center by swiping down from the top-right corner of the screen.

    • Step 2: Press the Brightness control icon.

    • Step 3: Tap the sun-shaped icon to activate Night Shift. You can adjust the color warmth in the display.

    • Step 4: For further customization, go to Settings > Display & Brightness > Night Shift. Set a schedule or adjust the timing manually.

  2. Samsung Galaxy (Blue Light Filter):

    • Step 1: Pull down your notification shade.

    • Step 2: Swipe down again to access your Quick Settings.

    • Step 3: Tap the Blue Light Filter icon to toggle it on or off.

    • Alternatively, go to Settings > Display > Blue Light Filter for additional settings.

  3. Google Pixel (Night Light):

    • Step 1: Go to Settings > Display > Night Light.

    • Step 2: Tap Schedule to set your preferred hours and adjust the filtering intensity using the slider.

    • Step 3: You can also enable automatic activation from sunset to sunrise.

  4. Other Android Phones:

    • Different manufacturers use various names for their blue light filters.

    • Generally, you’ll find a quick setting option in your notification shade and scheduling options in Settings > Display.

Remember to find the right balance that suits your comfort and usage patterns. Reducing blue light exposure can contribute to better sleep and overall eye health!

In Conclusion:

Good sleep is essential for both physical and mental health.

By following the tips mentioned in this article, you can improve your sleep quality and avoid the risks of using the phone before sleep.

Note:

  • Consult a doctor if you experience any sleep-related issues.

  • The information provided in this article is based on scientific studies and research, but some details may vary from person to person.