Is It Bad to Use Your Phone Lying Down?
Using your phone lying down won't permanently harm your eyes, but the screen tends to get closer, you're often in the dark, and bedtime gets pushed back. There are even reports of temporary vision loss in one eye after reading on a phone lying on one side. Use both eyes, keep a light on, and cut back 2–3 hours before bed.
What happens when you scroll lying down
- The screen gets closer. With nowhere to rest your arms, the phone drifts toward your face.
- You're in the dark. Lights off and a bright screen tire your eyes faster.
- Your neck complains. Propped on a pillow, you bend or twist your neck.
- Sleep gets pushed back. Screens right before bed can hurt sleep quality.
One eye, lying on your side
In 2016, The New England Journal of Medicine described two women who read their phones lying on their side in the dark, with one eye covered by the pillow. After putting the phone down, they lost vision in one eye for up to 20 minutes.
The eye looking at the phone had adapted to bright light while the covered eye had adapted to the dark. When the phone went off, the light-adapted eye needed time to catch up.
Experts quoted by the American Academy of Ophthalmology (AAO) don't consider it serious, but recommend looking at your phone with both eyes.
How to scroll in bed more comfortably
- Use both eyes: lie on your back rather than on your side with one eye in the pillow.
- Keep a light on: a soft lamp so the screen isn't much brighter than the room.
- Keep your distance: hold the phone at least 30 cm (12 in) from your face.
- Turn on night mode: warm up screen colors in the evening.
- Cut back 2–3 hours before bed: the AAO's advice for avoiding sleep disruption.
More on dark rooms and blue light in Is Using Your Phone in the Dark Bad for Your Eyes?
FAQ
Is it bad for your eyes to use your phone lying down?
It won't permanently harm your eyes, but the screen tends to get closer and you're often in the dark, so your eyes tire faster. It can also delay sleep.
I lost vision in one eye briefly after using my phone in bed. Why?
If you look with only one eye while lying on your side, your two eyes adapt to different light levels, and one may not see for a short time. In reported cases vision returned within about 20 minutes. If it keeps happening or doesn't go away, see an eye doctor.
Sources
This article is general health information, not a diagnosis or treatment. If eye discomfort persists, see an eye doctor.
