Scrolling through your phone before bedtime negatively affects your heart's health by lowering heart rate variability (HRV), an important measure of autonomic nervous system balance and stress recovery. HRV reflects the variation in time intervals between heartbeats—higher HRV indicates good stress management and recovery, while low HRV signals fatigue, poor sleep, and health risks.

Dr. Ajit Jain from Rajiv Gandhi Hospital explains that two main factors contribute to this harm: blue light exposure and mental stimulation. Blue light from phone screens disrupts the brain’s suprachiasmatic nucleus, which regulates the sleep-wake cycle, suppressing melatonin production and delaying restful sleep. Meanwhile, engaging with social media, emails, or exciting content activates the sympathetic nervous system, raising heart rate and reducing HRV.

Low HRV over time weakens the body's ability to handle stress, impairing immune function, hormonal balance, and mental well-being, and may lead to lasting cardiovascular problems.

To protect your heart and sleep quality, experts recommend:

• Avoid screens at least one hour before bed.

• Use night mode or blue light filters on devices.

• Read books or practice meditation before sleep.

• Keep the bedroom dark and quiet to maintain melatonin levels.

• Turn off notifications or keep phones away at night.

• Replace late-night scrolling with relaxation techniques.

Implementing these habits can improve sleep quality, restore healthy HRV, and support long-term cardiovascular and mental health.