Why does the heart rate variability deteriorate by scrolling on the phone before sleeping?Image Credit Source: Getty Images

Heart rate variability (HRV) means change in the time difference between your heart beats. It is not just the number of beats, but also shows their rhythm and pattern. In general, this difference between heart beats in a healthy person is flexible and balanced, indicating the correct functioning of the body's autonomic nervous system (Ans). The high HRV indicates that your body is managing stress well and recovery capacity is better, while low HRV can be a sign of stress, fatigue, sleep deficiency or health problems. It is an important biomarker, which is being used at rising levels in fitness and health tracking.

Scrolling the phone before sleeping keeps your brain and nervous system in active mode, which delays the body in the parasimpethetic mode required for rest and sleep. The blue light of the phone stops the level of melatonin hormone, which controls the sleeping rhythm. In such a situation, the quality of sleep decreases and HRV also starts to decrease. Mentally exciting content or social media notifications increase your stress hormone levels, which can cause heartbeat and imbalance. In this way, screen time directly affects the HRV in a negative manner before bedtime, causing fatigue, irritability and decrease in focus the next day.

Why scrolls the phone before bedtime, why does the heart rate variability deteriorate?

Dr. Ajit Jain in Cardiology Department at Rajiv Gandhi Hospital in Delhi It is said that when you scroll the phone at night, the body is harmed in two ways, first, the effect of blue light and second, the effect of mental stimulation. The blue light coming out of the phone's screen affects the Suprikiastic nucleus by reaching the brain through your eyes, which controls the sleep-wise bicycle. This reduces the level of melatonin hormone, sleep is late and sleep does not deepen.

On the other hand, activity related to social media, email or any digital content activates your sympathetic nervous system. In this mode, heartbeat begins to become sharp and uniform, causing HRV to decrease. Low HRV means that the body is slowing down from stress, which can affect the immune system, hormone balance and mental health. For a long time, this habit can also harm cardiovascular health.

How to rescue?

Stop using the phone and screen at least 1 hour before sleeping.

Use night mode or blue light filter.

Make a habit of reading a book or meditating before bedtime.

Keep the bedroom dark and calm so that melatonin levels are normal.

Turn off the notification at night or keep the phone in another room.

Follow relaxation techniques instead of social media scrolling late at night.