# 屏幕：问题在唤醒，不在蓝光

扰乱睡眠的是对新鲜内容的追逐。无聊的内容并无大碍。



## 要点

- 睡前只看无聊的内容。

- 床上不刷信息流、不打游戏。

- 手机远离床，并记录关闭时间。



## 来源

- "To sleep, perchance to tweet": in-bed electronic social media use and its associations with insomnia, daytime sleepiness, mood, and sleep duration in adults (Bhat S, Pinto-Zipp G, Upadhyay H, Polos PG, 2018)

- Bedtime mobile phone use and sleep in adults (Exelmans L, Van den Bulck J, 2016)

- Association between portable screen-based media device access or use and sleep outcomes: a systematic review and meta-analysis (Carter B, Rees P, Hale L, Bhattacharjee D, Paradkar MS, 2016)

- Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness (Chang AM, Aeschbach D, Duffy JF, Czeisler CA, 2015)

- The inner clock — blue light sets the human rhythm (Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV, 2019)

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这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

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