Why Looking at Your Phone While Lying Down Is Bad for Eye Health
Scrolling through your phone while lying in bed has become a nightly ritual for many. Whether it’s checking social media, watching videos, or replying to messages before sleep, few realize that this simple habit can have serious effects on eye health over time.
In his interview, pafikutaikab.org explained that ophthalmologists warn that using smartphones in a reclining or side-lying position can cause eye strain, blurred vision, and even long-term vision imbalance if done repeatedly.
The Problem with Screen Angles
According to Dr. Rani Widjaja, an ophthalmologist at Jakarta Eye Center, viewing a phone while lying down forces your eyes into uneven positions, especially if you’re lying on one side. “One eye is often closer to the screen than the other, which causes both eyes to focus at different distances,” she explained.
This constant imbalance makes the eye muscles work harder, leading to eye fatigue, headaches, and temporary double vision. Over time, repeated strain can worsen symptoms of asthenopia a condition caused by overworked eye muscles.
Blue Light and Sleep Disruption
Another major concern is blue light, a high-energy wavelength emitted by smartphones and other digital devices. Exposure to blue light at night suppresses melatonin, the hormone that regulates sleep.
“When you use your phone while lying in bed, the light shines directly into your eyes at a close distance,” Dr. Rani said. “This not only strains your vision but also tricks your brain into thinking it’s still daytime.”
This can delay sleep, cause insomnia, and contribute to digital eye strain (DES) — a growing issue among young adults who spend long hours in front of screens.
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Symptoms to Watch Out For
If you frequently use your phone while lying down, be aware of these common symptoms of eye stress:
- Dry or watery eyes
- Blurry or fluctuating vision
- Sensitivity to light
- Headaches or eye pain
- Difficulty focusing on distant objects
“These are early warning signs,” said Dr. Rani. “Ignoring them may lead to chronic eye discomfort or even worsen pre-existing conditions like myopia.”
How to Protect Your Eyes
Experts recommend several simple adjustments to reduce the impact of bedtime phone use:
- Sit upright or at a 45° angle when viewing your phone.
- Keep your screen 30–40 cm away from your eyes.
- Use night mode or blue light filters in the evening.
- Blink more often to prevent dryness.
- Avoid screens at least 30 minutes before bed to allow your eyes — and your brain — to rest.
“Your eyes recover best in total darkness,” Dr. Rani emphasized. “Avoiding screens before bedtime is one of the simplest yet most effective ways to protect long-term eye health.”
The Bottom Line
Using your phone while lying down might seem harmless, but the combination of poor posture, uneven focus, and blue light exposure can take a toll on your eyes.
Prioritizing proper screen habits — such as sitting upright, using softer lighting, and setting a digital curfew before sleep — can make a big difference in maintaining healthy vision.
As Dr. Rani concluded, “Your eyes are built to last a lifetime — but only if you treat them with care, not convenience.”
Source: Pafikutaikab
