My habit of protecting my eyesight when I look at my phone at night
Sep 16, 2025
|
Many people have a habit of checking their smartphones before going to sleep. However, this small habit can pose an unexpectedly large threat to eye health. Long-term staring at a bright screen in a dark environment can lead to severe eye fatigue, and in the long run, it can lead to problems such as poor vision and dry eyes. So, how can I use my smartphone safely even at night? Let's take a look at how to keep your eyes with small habit corrections.
1. Adjust screen brightness and blue light
If the surroundings are dark and the screen is too bright, the eyes are under more pressure. Turning on the automatic brightness control function or applying a blue light filter reduces eye fatigue. Wearing blue light blocking glasses is also effective.
2. Keeping your distance from the eyes
It is recommended to keep your smartphone at least 30-40cm apart. The habit of looking close to your face or lying on your side should be avoided as it puts more pressure on one eye.
3. Manage usage time
Make sure you don't stare at the screen in a row for a long time. As a representative example, practicing '20-20-20 Law' is a habit of looking 20 feet (about 6 m) away for 20 seconds every 20 minutes. This relaxes the eye muscles and relieves fatigue.
4. Turning on the lights and using them
If you stare at the screen in a completely dark state, the pupil rapidly contracts and expands, increasing eye tension. If you turn on a small stand light or use indirect light to gently illuminate the surroundings, your eyes are less tired.
5. Reduce Pre-Sleep Use
Blue light reduces sleep quality by inhibiting melatonin secretion. It is recommended to reduce the use of smartphones for at least 30 minutes to an hour before going to sleep, and to do light reading or meditation instead. It is helpful not only for eye health but also for a good night's sleep.
6. Prevent dryness
If you look at your smartphone for a long time at night, the number of blinks decreases and it becomes dry. Using artificial tears, operating a humidifier, and drinking enough water are helpful. The habit of blinking often is effective in relieving dryness.
7. Regular check-ups and eye exercises
If you feel like your eyesight is failing, you should have a regular eye examination. Simple eye exercise, which involves turning your eyes wide or alternating between far and near, is also beneficial for vision protection.
Smartphones have become a necessity in our lives, but they also have a great impact on eye health. In particular, the habit of using it casually at night can lead to poor vision and sleep disorders. However, just practicing small habits such as screen brightness control, maintaining proper distance, and managing usage time will greatly protect your eyes. Furthermore, efforts to turn on and use lights or reduce pre-bed use have a positive effect on both eye health and good sleep. Eyesight is difficult to reverse once damaged. From today, let's change our small habits and watch our precious eyes.
This article was translated by Naver AI translator.
