Last Updated on April 5, 2024 by Partha Protim Choudhury
Engaging with cell phones, whether through social media, texting, or browsing the internet, can be mentally stimulating and keep the mind active, making it difficult to unwind and relax before bedtime due to increased physiological arousal. It can delay the onset of sleep and disrupt sleep patterns. This can lead to sleep deprivation and its associated negative effects on cognitive function, mood, and overall health. In this article, we will discuss the effects of cell phone radiation and screen time on humans.
Is there a possible cancer risk with mobile use?
There are two main reasons why people are concerned that cell phones might have the potential to cause certain types of cancer or other health problems: cell phones emit radiation, and their use is widespread. The sheer number of people who use cell phones raises concerns about even a slight increase in cancer risk.
Hand-held phones are used near the head, and ionising radiation, a higher-energy form of radiation than what mobile phones generate, might cause some brain tumours. These two factors make brain and central nervous system cancers particularly concerning. Numerous research projects have been undertaken in an attempt to determine whether using a cell phone while driving poses a health risk to people. However, the evidence to date is inconclusive that cell phone use causes brain or other kinds of cancer in humans.
Is the radiation from cell phones harmful?
Cell phones emit radiofrequency (RF) radiation, a form of electromagnetic radiation. A ‘thermal’ effect occurs when radiofrequency radiation reaches a certain level, meaning it increases body temperature. It is a concern that low levels of radiofrequency radiation released by cell phones may result in health issues like headaches.
Some studies have investigated potential non-cancer health effects of cell phone use, such as impacts on cognitive function, sleep quality, and fertility. While some research suggests possible associations between cancer and cell phone use, there’re limited evidence and often conflicting, requiring further investigation.
Cell phones that are classified as second, third, or fourth generation (2G, 3G, and 4G) release radio waves that fall between 0.7 and 2.7 GHz. It is expected that fifth-generation (5G) mobile phones will operate in the 80 GHz frequency range. All of these frequencies are low frequency and low energy, which is the non-ionising portion of the spectrum.
Why should you avoid using a phone in bed?
Getting good sleep is critical for mental and physical health, and using your phone in bed can make that difficult. According to research, those who use their phones a lot—especially right before bed—are more likely than others to report getting too little or bad quality sleep.
Cell phones (as well as other electronic devices like tablets and computers) emit blue light, which can interfere with the body’s natural sleep-wake cycle. Exposure to blue light in the evening can suppress the production of melatonin, a hormone that regulates sleep, making it harder to fall asleep and reducing overall sleep quality.
How can we improve sleep quality in a technology-driven world?
To mitigate the impact of cell phone use on sleep, there are numerous strategies that might help, like: limit screen time before bed aims to reduce or eliminate cell phone use at least an hour before bedtime to minimise exposure to blue light and allow your mind to wind down. Many smartphones have built-in features like night mode, blue light filters, and grayscale digital wellbeing settings that reduce the amount of blue light emitted by the screen, reducing the likelihood of eye strain and sleep disturbance.
Develop a relaxing bedtime routine that doesn’t involve screens, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Make your bedroom a conducive environment for sleep by keeping it dark, quiet, and comfortable. Consider using blackout curtains, white noise machines, or earplugs to minimise distractions and promote better sleep.
By being mindful of your cell phone use before bedtime and implementing these strategies, you can help improve your sleep quality and overall well-being.
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