Why we shouldn’t be using smartphone before going to sleep?
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The light from the smartphone, especially blue light, will cause your eyes to break down melatonin. The melatonin is a hormone which is very important to your circadian rhythm. Higher melatonin levels makes you tired while lower melatonin levels makes you awake. These levels naturally go up and down at roughly 24 hour cycles. But it is not accurate so there are a few mechanisms to adjust the rhythm. Seeing light is one of them. If you see a lot of light at night then your eyes will lower the melatonin levels and it can take hours until you get enough melatonin to get a proper nights sleep. And by then the body will not break down melatonin until a full 8 hours have gone so your body will still behave as if it was night until about lunchtime.
It should be mentioned that the circadian rhythm does not adjust that fast. Seeing a lot of light before bedtime does not do very much to your sleep pattern that night, but it does disrupt sleep a bit for subsequent nights as well. So you should not get into the habit.
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