Ab dieser Uhrzeit kein Handy mehr benutzen – wirkt Wunder

17.04.2025, 12:27 Uhr

Von: Sarah Isele  

Das Handy wird überall mit hingenommen und übermäßig genutzt. Dabei sollte man seine Bildschirmzeit deutlich reduzieren – auch dem Körper kann das helfen.

Im Bus, der Bahn, auf der Couch, bei der Arbeit und auch auf der Toilette, das Handy ist immer dabei und griffbereit. Zu heutigen Zeiten versuchen wir stets erreichbar zu sein und daddeln den ganzen Tag am mobilen Endgerät herum. Dabei kann man bei übermäßiger Handynutzung nicht gesund leben und das mobile Gerät kann sogar krank machen. Ein erster Schritt zu einer geringeren Nutzung ist, das Telefon ab einer bestimmten Uhrzeit nicht mehr zu nutzen. 

Wie gefährlich ist übermäßige Handynutzung?

Smartphones sind aus unserem Leben und besonders aus dem Alltag nicht mehr wegzudenken. Wir nutzen sie, um zu arbeiten, zum Lesen, Notizen zu schreiben und vor allem, um im ständigen Kontakt mit Familie, Freunden und Bekannten zu sein. Oder aber auch, um uns bei einer längeren Sitzung auf der Toilette die Zeit zu vertreiben – was man eigentlich nicht tun sollte. Dieses andauernde erreichbar sein, kann sich jedoch negativ auf unsere Psyche und unseren Körper auswirken. 

Aber nicht nur psychische Erkrankungen können auftreten. Auch der Körper kann durch übermäßige Nutzung des Smartphones in Mitleidenschaft geraten. Durch das ständige Herabschauen auf das mobile Endgerät wird die Muskulatur im Nacken nur einseitig belastet und es führt zu Verkrampfungen – der sogenannte Handynacken entsteht. Weitere psychische und körperliche Auswirkungen könnten sein:

• Abhängigkeit bis hin zu Sucht
• Angststörungen
• mangelnde Konzentrationsfähigkeit
• Stress und Überforderung
• kognitive Fähigkeiten nehmen ab
• in Extremfällen: Depressionen
• Rundrücken
• Smartphone-Schulter
• Handydaumen
• trockene Augen durch Bildschirmzeit

Ab welcher Uhrzeit sollte man kein Handy mehr benutzen?

Wer tagsüber nicht auf sein Smartphone verzichten kann oder will, sollte zumindest am Abend und in der Nacht Abstand von dem Apparat nehmen. Denn durch das Handy können in vielen Fällen Schlafstörungen ausgelöst werden. Das liegt zum einen an der ständigen Erreichbarkeit und der Angst, etwas zu verpassen, aber auch am blauen Licht, welches vom Display ausgestrahlt wird. Warum ist das so? 

Licht wirkt auf Menschen wie ein Muntermacher, da es die Produktion des Schlafhormons Melatonin unterdrückt. Setzen sich Menschen künstlichen Lichtquellen aus, hält sie das also länger wach. Forschende der Harvard University stellten fest, dass dies in einem besonderen Maß für blaues Licht gilt. Daher sollte man am besten Smartphone-feie Zeiten einplanen und, wenn möglich, das Handy ab 22 Uhr bis nach dem Aufstehen am Morgen nicht mehr zu benutzen. Das sollte pro Person und Alter auch ungefähr mit der Dauer einhergehen, die man nachts schlafen sollte.  

Wie lange vor dem Schlafengehen sollte man kein Handy mehr benutzen?

Diese Empfehlungen beziehen sich nicht nur auf Smartphones, sondern auf sämtliche Endgeräte, die mit einem LED- oder OLED-Display ausgestattet sind. Darunter fallen neben Handys beispielsweise noch Tablets, Fernseher und manche E-Book-Reader. Wer häufig unter Schlafproblemen leidet, sollte besonders am Abend auf diese Lichtquellen verzichten, auch wenn diese Geräte laut Herstellern mit einem Blaufilter ausgestattet sind.

Es kann helfen, etwa zwei bis drei Stunden vor dem Schlafen keine elektronischen Geräte mehr zu benutzen, um einer möglichen Überreizung entgegenzuwirken. Wer sich am Abend beschäftigen möchte, kann beispielsweise ruhige Aktivitäten betreiben, wie das Lesen eines Buches oder puzzeln. Leichtes Dehnen vor dem Zubettgehen kann auch beim Einschlafen helfen. Wer Probleme beim Einschlafen hat, sollte vielleicht den Trick eines US-Mediziners ausprobieren. 

Warum sollte man morgens nicht ans Handy?  

Für viele geht direkt am morgen der erste Griff an das mobile Endgerät. Sei es, um den Wecker abzustellen, oder den Tag mit einer gemütlichen Runde Social Media zu starten, wiederum andere führen sich darüber die neuesten News des Tages zu Gemüte. Es gibt die diversesten Gründe, warum man morgens, nach dem Aufwachen, zum Smartphone greift. Dabei sollte man genau dies nicht tun. Laut der US-amerikanischen Neurowissenschaftlerin Emily McDonald sollte man morgens auf keinen Fall direkt zum Mobiltelefon greifen. Denn die Gehirnwellen bewegen sich nach dem Aufwachen von einem Dämmerzustand in einen Wachzustand und benötigen dafür ein wenig Zeit. Wenn man direkt zum Handy greift, werden einige Übergänge übersprungen, und man ist tagsüber gestresster und abgelenkter. (rah)

Stop using your cell phone after this time – works wonders

You take your cell phone everywhere and use it excessively. You should significantly reduce your screen time – it can also help your body.

On the bus, on the train, on the couch, at work, and even on the toilet, your cell phone is always with you and within reach. These days, we try to be reachable at all times and spend all day playing around on our mobile devices. Excessive cell phone use isn't healthy, and mobile devices can even make you sick. A first step toward reducing usage is to stop using your phone after a certain time.

How dangerous is excessive cell phone use?

Smartphones have become an integral part of our lives, especially in everyday life. We use them to work, read, take notes, and, above all, to stay in constant contact with family, friends, and acquaintances. Or even to pass the time during a long session on the toilet – which we shouldn't really do. However, this constant accessibility can have a negative impact on our psyche and our bodies.

But it's not just mental illnesses that can occur. The body can also be affected by excessive smartphone use. Constantly looking down at the mobile device puts only one-sided strain on the neck muscles, leading to cramps – the so-called cell phone neck. Other mental and physical effects could include:

Dependence and even addiction

Anxiety disorders

Lack of concentration

Stress and overexertion

Decreased cognitive abilities

In extreme cases: Depression

Rounded back

Smartphone shoulder

Cell phone thumb

Dry eyes due to screen time

At what time should you stop using your cell phone?

If you can't or don't want to go without your smartphone during the day, you should at least stay away from it in the evening and at night. Cell phones can often trigger sleep disorders. This is partly due to the constant availability and the fear of missing something, but also to the blue light emitted by the display. Why is this?

Light acts as a stimulant for people because it suppresses the production of the sleep hormone melatonin. Exposure to artificial light sources keeps them awake longer. Researchers at Harvard University found that this is especially true for blue light. Therefore, it's best to schedule smartphone-free times and, if possible, avoid using your phone from 10 p.m. until after you get up in the morning. This should correspond roughly to the amount of time you should sleep at night, depending on your age.

How long before bedtime should you stop using your phone?

These recommendations apply not only to smartphones, but to all devices equipped with an LED or OLED display. These include, for example, cell phones, tablets, televisions, and some e-book readers. People who frequently suffer from sleep problems should avoid these light sources, especially in the evening, even if the manufacturers claim these devices are equipped with a blue light filter.

It can help to avoid potential overstimulation by not using electronic devices for about two to three hours before bedtime. Those who want to keep themselves busy in the evening can engage in quiet activities such as reading a book or doing a puzzle. Light stretching before bedtime can also help them fall asleep. Those who have trouble falling asleep might want to try a US doctor's trick.

Why shouldn't you use your cell phone in the morning?

For many people, the first thing they reach for in the morning is their mobile device. Whether it's to turn off the alarm or start the day with a leisurely round of social media, others use it to read the latest news of the day. There are many different reasons why we reach for our smartphones after waking up in the morning. But this is exactly what you shouldn't do. According to US neuroscientist Emily McDonald, you should definitely not reach for your cell phone in the morning. This is because brain waves move from a twilight state to a waking state after waking up, and they need some time to do this. If you reach for your phone right away, you'll skip some transitions and become more stressed and distracted during the day. (rah)

The 7 Friendliest Countries for Expats

By Shaldene Edwards

When it comes to moving abroad, a warm welcome can make all the difference. Discover the 7 friendliest countries for expats based on our annual Expat Insider survey results.

1. Brazil

Brazil's locals are the friendliest towards foreigners, according to more than nine in ten expats living there (92%). Many expats find Brazilians legendary for their friendliness, with one US respondent noting that this reputation is completely justified.

In fact, 57% of expats in Brazil would possibly stay forever, drawn in by the welcoming atmosphere.

2. Costa Rica

Looking for an adventure? Many expats in Costa Rica moved to experience the excitement of living there, so a welcoming community is definitely a bonus. Around 90% of respondents agree that locals in Costa Rica are friendly towards foreigners.

Additionally, 85% are happy with their life abroad, a testament to the welcoming nature of the country.

3. Indonesia

“The people are warm and friendly, and the country has beautiful places to explore,” shares an Indian respondent in Indonesia.

It seems hardly surprising then that expats are very happy with their life in Indonesia (84%).

And with 41% planning to possibly stay there forever, it seems Indonesia has truly captured the heart of many.

4. The Philippines

Thinking of retiring but don’t know if you’ll make new friends?

The Philippines is quite welcoming, with 84% of expats agreeing that the locals are friendly. And more than half of expats in the Philippines (58%) plan on staying forever.

5. Vietnam

Vietnam is a popular destination among expats who’re relocating because they simply enjoy living abroad.

With its welcoming nature — 89% of respondents find that locals are friendly towards foreign residents — Vietnam makes an ideal country for those seeking a fresh start. Over four in five expats in Vietnam (81%) are happy with their life there.

6. Mexico

“I love the laid-back and welcoming attitude of the locals and their enjoyment of life,” a US American respondent shares.

In Mexico, 40% of expats consider staying forever, drawn in by friendly and life-loving locals, among other positives. In fact, Mexico ranks 2nd overall in the Expat Insider survey.

7. Colombia

Colombians are known for their warmth, with 86% of expats agreeing that they’re friendly. And with welcoming locals making it easy to feel at home, at least 80% of respondents in Colombia are happy with their life abroad.

As a British expat points out: “I really appreciate the genuine, honest, helpful, sincere, and good people here.”

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About Shaldene Edwards

Shaldene is the Marketing and Communications Intern at InterNations. She is currently completing her studies in International Management as a bachelor's student. She likes travelling, learning about new cultures, and meeting new people.

Repatriation (and the Culture Shock that Comes with It)

By Alannah Harris

When thinking of moving back home, you might not foresee difficulties in integrating or settling back in — you are from that country after all. But this is part of what makes reverse culture shock so difficult — you just don’t expect it!

Similar to culture shock, reverse culture shock has multiple stages to battle through before you can feel settled into your home once again. Find out more, including how to overcome it.

Feeling Great!

Reverse culture shock begins with a period of happiness, known as the honeymoon period. You arrive back in your home country, you can read and understand all the signs around you, you hear a familiar language when people talk, and you recognize the roads and towns on the journey home. It is a nice feeling! It gets even better when you meet up with old friends, see your family, and tell stories about your life in another country as they listen enviously. However, within a few days or weeks of being back, you may start to feel a sense of unfamiliarity, like a layer of fog. This is when the negative side of reverse culture shock hits.

Feeling Out of Place

After a short period of time at home, you may start to feel uncomfortable. Your favorite restaurant has shut down, people have left your hometown, roads have changed, and new buildings have popped up where there were only fields before — things have changed and many repatriates say they feel like a foreigner in their own country. The feelings of alienation and isolation you experienced when you first moved abroad can return and it can feel as if no one understands what you’re going through. This is a great time to reach out to expat friends or people who have gone through the same experience who can provide sympathy and understanding to your situation.

Feeling Back at Home

This is where your experiences abroad can influence your life back at home. You are not the same person you are when you left, so it is unrealistic to assume you will just slot back into your old life. Once the reverse culture shock wears off, you can allow the habits and traits you picked up while living abroad to become a part of your life at home and this blend of cultures will become part of your core personality.

How to Conquer the Shock

Stay International

Cook food which you ate abroad, watch the TV shows you used to binge, listen to music or radio which used to be the soundtrack to your life abroad. Applying what you learned abroad to life in your home country is a great way to maintain your expat personality even if the label has changed from “expat” to “repatriate”.

Keep in Touch

You may feel homesick for your life abroad: you miss your expat friends and your old house. To address this feeling, use the same techniques as when you first moved abroad. Organize calls with your friends, do online quizzes, and keep up to date with their lives on social media. Remember, you can always go back and visit them (once travel restrictions allow)!

Talk about It

We all have a friend who talks about their amazing trip to Australia five years after it happened! While sharing your stories from abroad is a great way to keep the experience alive, make sure you aren’t talking about it too much. A great way to ensure you remember your time abroad is to write a blog, do a video series, or jot them down in a diary. These pieces don’t necessarily have to go anywhere or be shown to anyone, but they allow you to order your thoughts and reflect on how it feels to be back without talking about the same things over and over to your friends and family.

Move On

By no means should you forget or belittle your time abroad, but at the same time, it is important not to dwell on the past too much. Depending on the reason you moved back home, think about what is next! Getting a new job? Further study? Concentrate on the next step, it will help the adjustment process and give you motivation to move on from expat life.

Try New Things

One of the many amazing things about life abroad is that every day is challenging, exciting, and new. When you go home, days can feel monotonous because you aren’t having these new experiences all the time. To conquer this, find new things to do at home! Join a sports club, start a new hobby, explore different parts of your hometown or have a staycation!

Stay Positive

Yes, you will have bad days, you are only human. Coming back after a long time away is a shock to the system and it is difficult to adjust but it will get better, just as it did when you first moved abroad. Remember how lucky you are to have had that experience and cherish the memories but move forward with the infinite number of lessons that life abroad taught you about yourself.

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About Alannah Harris

Originally from Ireland, Alannah has enjoyed an expat upbringing. During her studies of economics and German at Cardiff University, she worked as the social media intern at InterNations.