**After-Hours Smartphone Habits: Unveiling the Unseen Consequences**

Engaging with your smartphone at night, especially before retiring to bed, brings forth a host of unforeseen consequences that can impact your health and daily life. In this exploration, we delve into the less obvious side effects:

1. **Sleep Sabotage**: The most prevalent repercussion is the sabotage of your sleep. The blue light emitted by smartphone screens interferes with melatonin production, disrupting your natural sleep-wake cycle and making it challenging to drift into slumber.

2. **Sleep Duration Dwindles**: Late-night phone sessions often lead to extended hours of wakefulness, which directly translates to a shortened total sleep duration. Consistent sleep deprivation can have cascading health implications.

3. **Insidious Insomnia**: Prolonged smartphone use at night can pave the way for insomnia, a condition characterized by persistent difficulty falling asleep or staying asleep. Chronic insomnia can severely affect your overall sleep patterns.

4. **Ocular Fatigue**: Gazing at a brightly lit screen in dim surroundings places undue strain on your eyes. This can manifest as dry eyes, throbbing headaches, and intermittent blurriness.

5. **Circadian Chaos**: The blue light intrusion confuses your body’s internal clock, wreaking havoc on your circadian rhythm. Your ability to sleep and wake at appropriate times is disrupted, leaving you perpetually drained and disoriented.

6. **Heightened Stress and Anxiety**: Late-night phone interactions, particularly when engaging with distressing news or the relentless churn of social media, can elevate stress and anxiety levels. This heightened emotional state is counterproductive for relaxation and sleep.

7. **Diminished Productivity**: Subpar sleep from nighttime phone usage leads to reduced daytime productivity, diminished cognitive function, and concentration difficulties.

8. **Digital Dependency**: Frequent nighttime smartphone checks can foster digital dependency, a compulsive urge to engage with your device even when you don’t want to. This can negatively impact your overall quality of life and interpersonal relationships.

9. **REMitigation Challenge**: Emerging research hints at the disruption of the REM (Rapid Eye Movement) phase of sleep due to late-night screen exposure. REM sleep is essential for memory consolidation and emotional regulation.

10. **Heightened Health Risks**: The cumulative impact of disrupted sleep, stemming from nighttime phone habits, increases the risk of various chronic health concerns, including obesity, diabetes, cardiovascular ailments, and mood disorders.

To counteract these repercussions, consider instituting a “digital bedtime ritual” that involves scaling down smartphone usage at least an hour before sleep. Leveraging features such as “night mode” or “blue light filters” on your device can also mitigate the disruptive effects of blue light on your sleep. Establishing a tranquil, screen-free bedtime environment is your key to enhancing sleep quality and overall well-being.

There are several ways to communicate with your conscious mind. Here are some methods that could be useful:

1. Self-reflection: Take some time to ponder in silence, paying close attention to your ideas, emotions, and impressions. You can accomplish this by meditating, keeping a journal, or just being still and mindful of your inner experience. This can assist you in developing a greater awareness of your conscious mind and self-awareness.

2. Employ positive affirmations as a channel of communication with your conscious mind. Self-affirming phrases like “I am confident and capable” or “I am deserving of love and respect” should be repeated to yourself. By doing this, you can train your conscious mind to think and believe positively.

3. Visualization: To communicate with your conscious mind, use visualisation techniques. Imagine how it would feel to succeed when you visualise yourself attaining your objectives or facing your fears. You may be encouraged and inspired to act and make changes in your life as a result of this.

4. Mindfulness: Use mindfulness practises to stay present and observant of your thoughts. Try to study your thoughts and feelings from a place of curiosity and openness as you pay them attention without passing judgement. This can aid in your knowledge of the conscious mind and how it affects your emotions and conduct.

5. Keep in mind that interacting with your conscious mind is a continuous process that calls for tolerance, repetition, and perseverance. You may strengthen your connection to your conscious mind over time and with practise so that you can use it to accomplish your goals and have a more fulfilling life.

Eyesight issues are observed between the age of mid-40s and early 50s, especially when reading and working on computers is more frequent. Poor vision at close distances is one of the major issues for old age. Common vision challenges are faced between the age of 40 and 60. But this is a normal change with the eye’s ability to focus and can progress with time.

You can improve your vision if you wear prescription glasses or contact lenses. But, if you are interested in doing some more efforts for better vision, there are other methods to do so.

You can find some of the ways by which vision can be improved after the age of 50:

Rest for your eyes

Closing your eyes for just a few minutes will help a lot. You can do this once in an hour or many times when you’re hard at work. And if your job involves sitting in front of a computer or reading, closing eyes can be damn refreshing. This exercise can protect your eyes from overstrain and tiredness.

Exercise for your eyes

Eyes have muscles, they could use some exercises to remain in perfect shape. Eye exercises give good results when done in the morning. If an individual is regular for a month, then a difference can be easily observed.

Start by warming your eyes for just five seconds with warm palms. Do it three times. Rolling your eyes is not just an expression of annoyance, it can help your eye muscles too. Look up and circle your eyes a minimum of ten times in both directions.

To sharpen your focus, hold a pen at arm’s length and focus on it. Move the pen closer slowly until it’s about six inches from your nose. Redo this process ten times a day.

Full body exercise for vision

Exercising for a minimum of twenty minutes a day is good for the entire body, including the eyes. Improved blood circulation is good for the small blood vessels in the eyes as it removes harmful substances that may have been deposited. Exercise need not be intense. In fact, a brisk walk is more than enough.

Eat for your eyes

Eating carrots is good to improve vision. Carrots are rich in vitamin A, a mandatory nutrient for vision. But vitamin A is not the only vitamin that improves healthy eye function. You should include foods rich in vitamin C, vitamin E, copper, and zinc in your diet.

After a certain age, macular degeneration can become your biggest challenge. Antioxidants can help reduce macular degeneration. As such, eat foods such as eggs, pumpkins, carrots, dark leafy greens, and sweet potatoes.

Fish is also good for the eyes. Coldwater fish such as mackerel, wild salmon, and cod are rich in DHA, a fatty acid that strengthens cell membranes, including those in your eyes.

Get enough sleep

The body requires regular and sound sleep. Sleep for health is important and wellbeing. When the body gets enough rest, your eyes become renewed. If you engage in an intense visual activity such as working on a computer or reading a book, short breaks go a long way in helping your eyes, as it gives them a chance to rest.

Create eye-friendly surroundings

Plenty of things that surround us every day can be harmful to the eyes. Like sitting for long periods of time in front of a desktop, getting swimming pool chlorine water in your eyes, using dim lights while reading, and fluorescent lights can hamper your vision. Be sure with the things which can degrade your eyes.

Avoid smoking

Smoking can also cause blindness. Smoking can increase the chances of developing cataracts and even can cause age-related macular degeneration (AMD). Not even this, smoking can reduce the number of antioxidants that are beneficial to your eyes.

Have regular eye check-ups

Getting eyes checked regularly can help in problems before they become severe. In fact, most vision defects can be corrected when detected early.

Regular vision exams can help by:

• Adjusting prescriptions for corrective lenses
• Check alignment.
• Eye tone.
• Retina exam

So this can be concluded that after the age of 50, it’s challenging to have perfect vision. But yes, it can be improved with a healthy lifestyle, perfect nutrition, and continuous eye check-ups.