Bedtime Phone Use Risks

Using a phone while lying down can strain the eyes and muscles, and lying on your side may increase activity in some forearm and shoulder muscles. Excessive phone use is also associated with a higher likelihood of neck pain, though observational studies do not prove that phone use alone causes it. A study of 122,058 adults found that screen use in the hour before bed was associated with a 33% higher prevalence of poor sleep quality and an average of 7.64 fewer minutes of sleep per workday. Delaying bedtime, notifications, stimulating content, and screen light may all disrupt sleep. One experiment found that reading on a phone without a blue-light filter reduced melatonin secretion. It is advisable to limit phone use before bed, keep the phone away from the bed, avoid prolonged browsing in uncomfortable positions, turn off notifications, rest your eyes, and support your arms.

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