Is Using Your Phone In Bed Bad For Your Eye Health? Expert Weighs In

After a tiring day, all you want to do is get into your bed and relax while using your phone before falling asleep. While scrolling your phone in bed seems like a harmless habit, you are unknowingly damaging your eye health. According to ophthalmologists, this nightly habit that you might have adopted without even realising it, can be dangerous for your eyes. Using your phone just before sleep puts unnecessary strain on your eyes and quietly disrupts your overall eye health as well. 

Let’s take a deep dive to know more about why using your phone in bed is bad for your eye health here. To understand how dangerous this harmless habit can be, we talked to Dr Neeraj Sanduja, MBBS, MS, Ophthalmologist, and Eye Surgeon at Viaan Eye Centre, Gurgaon. 

How Is Using Your Phone In Bed Bad For Your Eye Health?

Dr Sanduja talked to us about what things about this daily activity of scrolling your phone at night might be damaging to your eyes. Let’s dive in to know how using your phone in bed disrupts your overall eye health here!

Digital Eye Strain Is Real

Eye doctors say using your phone in bed forces your eyes to work harder, especially in low light. This often leads to tired eyes, headaches, and blurred vision. 

Dry Eyes Get Worse

While scrolling, we blink much less than normal. Doctors warn this reduces moisture in the eyes, causing dryness, irritation, and a gritty feeling—something many already struggle with due to dry eyes.

Blue Light Disrupts Sleep

Phone screens emit blue light that suppresses melatonin, the sleep hormone. Poor sleep affects eye repair,  making dark circles, puffiness, and dull eyes more noticeable.

Closer Screen, More Strain

Lying down usually means holding the phone very close to the face. Eye specialists say this increases eye fatigue and makes focusing more stressful for the eyes.

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Long-term Habits To Adopt For Better Eye Health 

While one can try to minimise their usage of the phone before sleeping, we also asked Dr Sanduja about long-term habits we can adopt for better eye health. Here is a list of daily habits you can start incorporating in your day for better eye health and care:

1. Use Night Mode: Start using the ‘Blue Light Filter’ or ‘Night Shift’ settings of your phone to reduce eye strain and maintain your natural circadian rhythm.

2. Lower Your Brightness: Adjust your screen to match the ambient lighting of your room so your eyes don't have to work overtime.

3. Maintain Distance: Keep your phone at arm’s length, around 12–18 inches, to prevent fatigue.

4. The 30-Minute Rule: Avoid all screens for at least 30 minutes before bed to allow your brain to produce melatonin naturally.

5. Swap Scrolling for Sleep: Instead of that tempting ‘one last scroll’, start prioritising going to sleep early. Better sleep leads directly to healthier, brighter eyes and reduced puffiness or redness when you wake up. 

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Follow these helpful tips to ensure better eye health for your future, and remember to avoid using your phone in bed.

Image Credit: Freepik

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