Hidden dangers of nighttime social media scrolling: Protect your eyes from dim light damage

How to protect your eyes: When you use your phone in dim light, your eyes have to work harder to focus. The brightness of the screen in a dark environment creates a sharp contrast, forcing your eyes to constantly adjust (Image: Canva)

When you are lying in bed, phone in hand, the soft glow of the screen lights up your face, pulling you into a vortex of endless scrolling. Each swipe reveals another captivating post, another meme, another glimpse into your friends' lives, and before you know it, the minutes turn into hours. But as you lose yourself in this digital sea, your eyes begin to feel the strain.

You don’t realise that the dim light flickering from your phone screen is causing discomfort that slowly morphs into fatigue, with a dull ache creeping behind your eyes, says Dr Puneet Jain, Senior Consultant, Sharp Sight Eye Hospitals, Delhi. “What feels like a simple way to unwind after a long day can actually carry hidden consequences. If this nightly habit continues unchecked, the fleeting comfort of late-night scrolling could lead to lasting damage, leaving your eyes desperate for relief and clarity in a world that constantly demands their attention,” says Dr Jain.

Also read | Worried about your eye health? These 8 habits will keep your vision sharp, reduce strain

Eye strain from low light conditions

When you use your phone in dim light, your eyes have to work harder to focus. The brightness of the screen in a dark environment creates a sharp contrast, forcing your eyes to constantly adjust. This continuous adjustment can cause eye strain, leading to headaches, dry eyes, and blurred vision. In dim light, your pupils dilate to allow more light in, but when the phone screen is too bright, it can overwhelm your eyes, increasing discomfort.

The problem with blue light

Smartphone screens emit blue light, which is harmful to your eyes, particularly when exposed for long periods at night. It affects your sleep cycle by disrupting melatonin production, which can make it harder to fall asleep after nighttime scrolling.

Practical tips to protect your eyes

• Enable night mode or blue light filters: Most devices now come with a night mode or blue light filter that reduces the strain on your eyes by limiting the amount of blue light emitted. Make sure to activate this feature, especially during evening hours.

• Adjust your screen's brightness: Match your screen brightness with the surrounding light. If your room is dark, lower the brightness of your screen to reduce the contrast and ease the strain on your eyes.

• Keep a safe distance: Hold your phone at a reasonable distance, about 16 to 18 inches away from your eyes. Keeping your device too close increases strain and can lead to discomfort over time.

• Take regular breaks: To prevent continuous strain, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes a much-needed rest.