Though you may not think twice before picking up your smartphone for the hundredth time today, research says you may want to consider the risks. This seemingly innocent device could be affecting your health more than you know. Read on to find out more.
Expose you to germs
Phones are disgusting. In fact, according to one 2017 study, high levels of bacterial contamination could make your phone 10 times dirtier than a toilet seat. Think of all the things you touch throughout the day, and then think of how many times you pick up your phone without washing your hands first. If the thought makes you shudder than it’s probably time to give your phone a good cleaning. Take off the case, replace the screen protector if it is cracked and clean it with an electronic-safe disinfectant.
Harm your spine
The human neck is not designed to stay bent at an awkward angle, hunched over a phone for hours on end. According to a spine surgeon, Dr. David DeWitt, this constant strain and poor posture causes the muscles, ligaments, and tendons in your neck to work harder to hold your head up. This repetitive damaging motion eventually leads to chronic neck pain and could even damage the spine.
Increase anxiety
Do you feel your heart rate increase when you hear the jingle of a notification? Are you disappointed when you don’t? Constant stimuli and need for approval can lead to severe mental health issues such as anxiety and depression. Plus, comparing yourself to others on social media can damage your self-confidence and lead to image problems and suicidal thoughts. Also, there is a very real pressure to stay up to date and respond to every single notification within seconds which can lead to fear of missing out.
Damage your eyes
Anyone who uses electronics has heard of “blue light.” This harmful light is emitted by your screen and is not filtered out by your cornea and lens. It simply goes straight to the back of your eye and constant exposure can damage vision over time. Plus, if you’ve ever had an inexplicable headache or persistent eye strain, your phone is probably to blame.
Disrupt your sleep
A Harvard study showed that blue light exposure before bed decreases natural melatonin production which is the primary sleep hormone in the body. Using your phone before bed can leave you restless and interfere with essential REM sleep.
Cause weight gain
It is no secret that America is facing an obesity epidemic. This is in no small part due to the prevalence of electronic devices and smartphones in particular. Not only do they suck you in and distract you from exercise and healthy eating, but the blue light can also lead to weight gain as well. According to research, the sleep disruptions caused by your phone could interfere with your body’s production of ghrelin and leptin, two hunger hormones that help you regulate your appetite during your waking hours.
Cause joint pain
Sadly, there is such a thing known as “texting thumb.” Texting thumb is a stress injury caused by the excessive repetitive motion of, you guessed it, texting. Smartphones were designed with portability in mind, not ergonomics. So when you are constantly contorting your fingers into such a cramped position, they can become sore and stiff.
Increase addiction
There is such a thing as cell phone addiction. It is crucial to take a long, hard look at your own life and make sure that you are not addicted to that little notification machine in your hand. It turns out that many people experience withdrawal symptoms such as anxiety, insomnia, and depression when they are separated from their smartphone. Studies have even shown that cell phone addiction can even lead to an increase in the stress hormone cortisol.
Hinder memory
Yes, photos may last longer than memories, but what about other information you try to recall? When you have all the information in the world in the palm of your hand, it removes the burden of memory and causes you to become lax. Your phone remembers numbers, birthdays, appointments, and how to calculate the tip for your meal. So why should you bother remembering any of that? When you come to rely on your smartphone, you are no longer engaging the synapses of your brain which makes your thought process sluggish and your memory poor and hinders your ability to function without your device.
What to do:
It is extremely difficult, if not impossible to be a working adult in America without a smartphone. Communication, reminders, and social media all contribute to life in the modern world. So what can you do if you can’t ditch your phone entirely? Check out these ideas to cut back on electronic time and get back in touch with reality.
Avoid using your phone before bed
Set your phone down at least an hour before bed to avoid disrupting your sleep with the harmful blue light.
Charge your phone away from your bed
In order to help you keep yourself from picking up your phone first thing in the morning or staying on it late into the night, simply plug it in out of reach. This will also prevent you from pressing snooze on your morning alarm instead of getting out of bed.
Designate a phone-free time
If possible, set aside a time during the day to avoid electronics entirely. Put a timer on your phone and don’t touch it until that timer goes off. Start small with 15 minutes or so and soon you’ll lengthen that time and will look forward to your increased productivity during those phone-free minutes.
Limit yourself to one social media
You probably have at least two or three social media platforms that you check regularly. If you find yourself aimlessly scrolling past information that you don’t care about or don’t need to know, it may be a good idea to simply delete a few social media apps on your phone and stick to one that allows you to keep up with your friends and family.