Tips to avoid the dangers of using mobile phones in the dark

Smartphones have seamlessly integrated into the fabric of our lives, serving as indispensable tools across social, entertainment, and various other domains.

While their usage is deemed necessary, an alarming trend has emerged where individuals, especially before bedtime, engage in prolonged smartphone activities, exposing themselves to potential risks and damages.

In this comprehensive report, we delve into the perils associated with excessive phone use, particularly before sleep, and provide practical tips to mitigate these dangers.

Understanding the Impact on Eye Health:

Dr. Ahmed Ghoneim, a distinguished professor of ophthalmology and optometry, underscored the detrimental effects of prolonged mobile phone use on eye health, especially among children. The smaller screen sizes intensify the strain on eye muscles and lenses, ultimately leading to visual fatigue and a decline in vision quality.

  1. Recommendations for Eye Health:

Dr. Ghoneim recommends periodic breaks, advising individuals to close their eyes for at least a few minutes every half hour or hour. During these breaks, gentle rubbing of the eyelids facilitates the secretion of excess oily substances in tears, forming a protective layer for the eyes. Additionally, maintaining a reasonable distance between the user and the smartphone is crucial.

  1. Children and Smartphone Usage:

Ghoneim issues a stark warning against children using mobile phones or watching television before bedtime. Such practices place a dual burden on their developing eyes. To safeguard their eye health, parents are strongly advised to set limits on electronic device usage, restricting it to an average of only two hours per week.

The Impact of Blue Light Emission:

Beyond the strain on eye health, the blue light emitted by smartphones poses another set of challenges, particularly when used before sleep. Blue light exposure has been linked to disruptions in circadian rhythms and sleep patterns.

  1. Circadian Rhythm Disruptions:

The circadian rhythm, responsible for regulating the sleep-wake cycle, can be disrupted by prolonged exposure to blue light. This, in turn, may lead to difficulty falling asleep and poor sleep quality.

  1. Melatonin Suppression:

Blue light exposure suppresses the production of melatonin, a hormone crucial for inducing sleep. The interference with melatonin levels can contribute to insomnia and disturbed sleep patterns.

Tips for Mitigating Blue Light Effects:

Recognizing the potential harm caused by blue light emission, especially before sleep, the following tips can help mitigate its effects:

  1. Night Mode Settings:

Activate the night mode settings on smartphones, which reduces the intensity of blue light emitted during evening hours.

  1. Blue Light Blocking Glasses:

Consider using blue light-blocking glasses, designed to filter out the harmful blue light wavelengths.

  1. Limiting Screen Time Before Bed:

Establish a technology-free buffer zone before bedtime to allow the eyes and brain to naturally transition into a state conducive to sleep.

The Impact on Sleep Quality:

Prolonged smartphone use, particularly before sleep, can have profound consequences on sleep quality. Understanding these implications is crucial for individuals seeking to prioritize their well-being.

  1. Insomnia and Sleep Disturbances:

The overstimulation caused by engaging with smartphones before bedtime can contribute to insomnia and disturbances in sleep patterns.

  1. Delayed Sleep Onset:

The blue light emitted by smartphones can delay the onset of sleep, making it challenging for individuals to fall asleep promptly.

Practical Tips for Improved Sleep Hygiene:

To enhance sleep quality and mitigate the adverse effects of smartphone usage before sleep, individuals can adopt the following sleep hygiene practices:

  1. Establishing a Bedtime Routine:

Cultivate a calming pre-sleep routine that excludes smartphone usage. Engaging in activities like reading a book or practicing relaxation techniques can promote a more restful sleep.

  1. Creating a Technology-Free Zone:

Designate the bedroom as a technology-free zone, minimizing the temptation to use smartphones right before bedtime.

  1. Investing in Sleep-Friendly Apps:

Explore and utilize apps designed to promote relaxation and enhance sleep quality, offering an alternative to traditional smartphone activities.


In the digital age, where smartphones play a central role in our daily lives, it is imperative to be cognizant of the potential risks associated with their misuse, especially before sleep.

Dr. Ahmed Ghoneim’s insights into eye health, coupled with an understanding of the impact of blue light emission on sleep patterns, provide a foundation for individuals to make informed decisions about their smartphone usage.

By implementing practical tips and adopting healthier habits, we can strike a balance between leveraging the benefits of technology and safeguarding our overall well-being.


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