A recent large-scale study has revealed a concerning connection between late-night reel-watching and high blood pressure, especially in young and middle-aged individuals. The findings emphasize the importance of understanding how our nightly screen habits can negatively affect our health.
After a long day, many people fall into a repetitive routine of eating, working, and sleeping. In an attempt to break this cycle or simply unwind, they often turn to doom-scrolling on social media platforms like Instagram and YouTube. With decreasing attention spans, short, fast-paced videos seem to be the perfect entertainment. What begins as a one-hour ritual of watching reels often stretches into hours, leaving little time for sleep before starting another day. While we acknowledge the downsides of this habit, the possibility of it contributing to high blood pressure had not been considered—until now.
A study published in the BMC journal analyzed 4,318 young and middle-aged individuals from China, who regularly watched short videos before bed. The results of their medical exams revealed a clear link between this late-night activity and an increase in hypertension, or high blood pressure. Bengaluru-based cardiologist Dr. Deepak Krishnamurthy shared these findings on X (formerly Twitter), warning of the harmful impact of reel addiction. He urged his followers to reconsider this habit, saying, “Apart from being a major distraction and waste of time, reel addiction is also associated with high blood pressure in young and middle-aged people. Time to uninstall.”
The study also identified several factors contributing to high blood pressure, such as sex, age, occupation, diet, obesity, diabetes, and family history. However, the most striking factor was the amount of time spent watching short videos before bed. This highlights that screen time is just one piece of a larger puzzle, influenced by various lifestyle factors.
How Watching Late-Night Reels Causes High Blood Pressure
Unlike traditional screen activities like watching TV or playing video games, watching quick reels before bed is a sedentary activity that can significantly impact health. This study specifically points out that watching these videos can activate the sympathetic nervous system, which controls the fight-or-flight response. When triggered, this system can cause an increase in blood pressure.
Moreover, the blue light emitted by screens interferes with melatonin production, a hormone responsible for regulating sleep. This disruption can lead to sleep disturbances, and research has shown that getting less than six hours of sleep is associated with a higher risk of high blood pressure and cognitive decline.
Practical Steps to Reduce Screen Time Before Bed
One of the most effective ways to cut down on screen time is by establishing a digital curfew. Set a specific time, such as 30 to 60 minutes before bed, to stop using electronic devices. Keeping your phone away from your bedside table can also reduce the temptation to continue scrolling.
Specialized apps that limit app access and track your screen time can be a helpful tool in reducing digital dependency. By using these apps, you can take a more mindful approach to your phone usage.
Disconnect and Unwind
To relax after a long day, you don’t need to risk your health. Instead of reaching for your phone, consider talking to a loved one or reading a book. If you still crave entertainment, try using larger screens rather than small devices that keep you glued to fast-paced videos. This simple change can help improve your sleep, protect your heart health, and ensure you unwind in a healthier way.
