Do not use your phone before bed

Just looking at one post on Instagram is usually not enough. Hours will go by until you notice it is past midnight. Many of us are guilty of checking our smartphones right before bed. Being glued to your screen before bedtime can be incredibly addicting and comforting in a sense.
Kizito Wamala, a clinical psychologist at Centre for Victims of Torture, says artificial light is one of the biggest causes of sleep deprivation but the light in your smartphone, tablet and computer is worse. These produce blue light which completely messes the sleep cycle by forcing our bodies to stay awake and be convinced that it is actually morning.

Sleep loss
Melatonin is the hormone that regulates the body’s sleeping cycle. If your sleep cycle is not properly regulated, you will not be able to get the amount of sleep you need. Blue light disrupts melatonin production, which directly translates to sleep loss. Sleep loss results in a variety of different health problems including depression and heart diseases.

Damage to the eyes
Blue light can damage eye sight by harming the retina over time and causing macular degeneration; the loss of central vision, or the inability to see what is right in front of you.
The light from the electronic gadgets has short and high energy wavelengths that easily flicker into the eyes thereby causing a glare which reduces visual contrast and affects sharpness of an object.
This in turn causes blurry vision, difficulty in focusing, dry and irritated eyes, headaches, neck and back pain, after a day’s work at the computer.

Disrupts the brain
Getting less sleep makes it hard for children to study in class. As for the adults, it is usually hard to concentrate the next day thereby leaving you distracted. It also impairs your memory the next day.
This results in impaired cognitive function and behaviour.