The danger of using handphone in the dark

 Using a handphone (mobile phone) in the dark can have several potential dangers and negative effects, both for your health and safety. Here are the key concerns:

1. Eye Strain and Fatigue

• Blue light exposure: The blue light emitted by phone screens can cause digital eye strain, especially in dark environments. This may lead to discomfort, dry eyes, and blurred vision.
• Increased risk of myopia: Prolonged phone use in low-light conditions can worsen nearsightedness, especially in children and young adults.
• Difficulty focusing: Constantly adjusting to the contrast between the bright screen and dark surroundings can strain the eyes over time.

2. Sleep Disruption

• Melatonin suppression: Blue light can interfere with the production of melatonin, the hormone responsible for sleep, disrupting your circadian rhythm.
• Poor sleep quality: Using your phone in the dark close to bedtime can lead to difficulty falling asleep, lower sleep quality, and daytime fatigue.

3. Physical Discomfort

• Posture problems: Lying down while using your phone in the dark often leads to poor posture, contributing to neck, shoulder, and back pain.
• Text neck syndrome: Prolonged tilting of the head to view the screen can strain the cervical spine and muscles.

4. Increased Risk of Accidents

• Reduced awareness: Using your phone in the dark may distract you from your surroundings, increasing the risk of tripping or other accidents.
• Eyes adjusting: Suddenly looking away from the phone to a dark environment can impair your vision momentarily, reducing your ability to see clearly.

5. Risk of Retinal Damage

• Long-term exposure to blue light, especially in the dark, may increase the risk of retinal damage over time, potentially leading to conditions such as macular degeneration.

6. Mental Health Effects

• Anxiety and stress: Scrolling through stressful or negative content late at night can elevate stress levels and contribute to anxiety.
• Overstimulation: The constant flow of information and bright visuals can overstimulate the brain, making it harder to relax.

Tips to Minimize Risks

• Use blue light filters: Enable night mode or blue light filters on your phone.
• Reduce screen brightness: Keep your phone's brightness at a comfortable level.
• Limit use before bedtime: Avoid using your phone at least 30 minutes to an hour before sleep.
• Maintain proper distance: Hold the phone at least 30–40 cm away from your eyes.
• Use ambient lighting: Avoid complete darkness by keeping a soft light on in the room.

By being mindful of these dangers and adopting healthier habits, you can reduce the risks associated with using your phone in the dark.