Scrolling reels and videos at night? Understand why late-night scrolling is quietly harming your health

Screen time before bed: Watching stimulating content before bed triggers the sympathetic nervous system. This increases heart rate and blood pressure, making late-night scrolling a hidden risk factor for hypertension (Image: Canva)

Do you often find yourself scrolling through social media or watching videos ands reels late into the night? While it may feel like a harmless way to unwind, this habit could be quietly affecting your health in ways you might not realise. Hypertension, or high blood pressure, is increasingly common among young adults, and your nightly screen habits may play a significant role.

From disrupted sleep to increased stress levels, scrolling social media before bedtime can hamper your health in many ways, says Dr. Sudha desai of Ruby Hall Clinic, Pune.

High blood pressure is no longer just a concern for older generations. Alarmingly, 1 in 8 adults aged 20–40 are now affected. “Young people often overlook hypertension because it doesn’t show obvious symptoms early on,” explains Dr Sudha Desai. “But it can silently damage the heart, brain, and kidneys, increasing the risk of serious complications later in life,” she adds.

Bedtime screen habits disrupt sleep and activate your body’s stress response. “Watching stimulating content before bed triggers the sympathetic nervous system. This increases heart rate and blood pressure, making late-night scrolling a hidden risk factor for hypertension,” says Dr Desai.

Blue light from screens disrupts melatonin production, the hormone responsible for regulating sleep. This interference often leads to less than the recommended 7–8 hours of rest. “Besides, poor sleep is directly linked to hypertension, weight gain, and even cognitive decline. It’s a cycle that can have long-term effects on your  health,” warns Dr Desai.

Late-night scrolling often replaces physical activity, compounding its effects on health. “A sedentary lifestyle not only raises the risk of hypertension but also impacts the cardiovascular health,” says Dr Desai. Regular movement is essential to mitigate these risks.

• Limit screen time before bed: Set a cut-off time for phone use, ideally one hour before sleep.
• Create a relaxing bedtime routine: Read, practice mindfulness, or listen to calming music.
• Get moving: Aim for at least 30 minutes of physical activity daily to counteract inactivity.
• Adjust screen settings: Use night mode or blue light filters to reduce eye strain.
• Prioritise consistent sleep: Stick to a sleep schedule that allows for 7–8 hours of rest.

“Young adults often underestimate the long-term impact of their habits. Awareness is key. Once you understand how late-night scrolling affects your health, you’re more likely to adopt changes that can prevent hypertension and improve overall well-being,” says Dr Desai.