What impact does the phone have on a person's life?
Nowadays, the mobile phone has become an integral part of a person's daily life. Smartphones are becoming the main tool for communication, access to information, work and even leisure. However, have we ever thought about how much it affects our lives?
How much time do you spend per day ‘snacking’ on your phone and do you spend this time effectively?
Frankly speaking, one of the major problems of today is the over dependence on the phone. It greatly affects our psyche, our sleep. We know from the media that it easily changes every 15-30 seconds, unlike news or other entertainment videos. It affects the release of the hormone dopamine in our brain. And it causes a feeling of instant gratification. So we are trying to escape from our real life, from adversity.
Many people have noticed that after using their phone for a long time, they find it difficult to fall asleep at night. The main reason for this is the blue light emitted from the phone screen. This light keeps the brain awake and suppresses the release of the hormone melatonin. Melatonin is a natural hormone that prepares the body for sleep, and its reduction can impair sleep quality and lead to insomnia.
For this reason, experts recommend that you stop using your phone at least an hour before bedtime. This is the time when the body adjusts to sleep and has a chance to calm the mind.
Cortisol is a hormone released by our body during stress, which is responsible for the rapid expenditure of energy. However, its high levels lead to prolonged stress and fatigue. When we wake up in the morning, our body starts to naturally release cortisol, which helps the body to wake up and be ready for the day's work.
If a person starts using their phone as soon as they wake up, it contributes to a rapid rise in cortisol levels. Social media, news or emails can cause stress. Once awake, it is more likely to cause psychological stress.
According to experts, not using your phone for 15 minutes after waking up allows the body to wake up naturally. During this time, the body and mind remain dormant and allow time to adjust to the new day.
What is the right way to use the phone? To minimise the negative impact of your phone on your sleep and psychological health, it's important to adjust the time you use it correctly. In this regard, we offer some simple but effective tips below.
1.Do not access your phone before bedtime. To prevent blue light from affecting melatonin, you need to switch off your phone or put it in another room an hour before bedtime.
2.Don't use your phone immediately upon waking up. Not using your phone for the first 15-30 minutes in the morning will help you have a calm and properly managed day.
3.Conscious phone use. Purposeful use of the phone throughout the day. Not to consider it a duty to answer every message or call, but rather to properly manage your time and pay attention to important matters rather than to the phone.
Thus, the phone is an integral part of society and has a significant impact on our lives. However, with proper and conscious use of the phone, we can minimise its negative effects and maximise its benefits. Above all, we must remember to pay attention to our personal time and health by keeping an eye on technology.
Tundi BORANBAIKYZY,
Lecturer, Department of the Higher School of Public Health
