How late night scrolling on your phone could be damaging your heart

Going through your social media newsfeed right now? You’re not the only one. And while it’s a good way to pass time, experts are now warning against late night scrolling in bed.

That’s because a new study has found that going to bed after 11pm could put you more at risk of cardiovascular disease.

Even if you get into bed for 9pm, you could spend hours on your phone before you actually fall asleep.

Why late night scrolling could be damaging your heart

It’s no surprise that doomscrolling (as it’s often called) is detrimental to our physical and mental health, as it can affect your self-esteem or cause you to have problems sleeping.

In the study, researchers found that compared to those who fell asleep between 10pm and 10.59pm, there was a 12% greater risk for 11pm to 11.59 pm, and a 24% increased risk for falling asleep before 10pm.

Meanwhile, there was a 25% higher risk of cardiovascular disease associated with those falling asleep at midnight or later.Interestingly, women had a stronger risk than men in the study.

Study author Dr David Plans, of the University of Exeter, said: “The body has a 24-hour internal clock, called circadian rhythm, that helps regulate physical and mental functioning.

“While we cannot conclude causation from our study, the results suggest that early or late bedtimes may be more likely to disrupt the body clock, with adverse consequences for cardiovascular health.”

Researchers factored in the participant’s age, gender, sleep duration, sleep irregularity, being an early bird or a night owl, smoking status, body-mass index, diabetes, blood pressure, cholesterol levels and socioeconomic status.

Overall, they found consistent sleeping at or after midnight increased the person’s risk of heart disease.

Tips for a better nights sleep

• Cut down on caffeine. If you enjoy your coffee try not to have it after 3pm. Caffeine is in lots of things we eat and drink including chocolate, cola, tea and some desserts like mud cake and tiramisu.
• If you find your sleeplessness is due to getting up to go to the toilet you may find limiting your fluid intake in the evening may help.
• Meditate before bed to clear your mind.
• Put your phone on charge in a different room to avoid late night scrolling.
• Avoid heavy meals, eating later at night, eating spicy meals or meals rich in onion, cabbage and other bloating foods.
• Lower the temperature of the room.

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