Insta-harm: Your reel addiction could lead to high blood pressure. Here’s how

The endless scroll of reels has become a guilty pleasure for millions, offering quick laughs, binge-worthy content and viral trends in bite-sized doses. But as harmless as this habit may seem, there is a hidden danger that many don’t consider – the impact on your health.

A study conducted by researchers at the First Hospital of Hebei Medical University in China has revealed that excessive consumption of these addictive short videos, especially late at night, could quietly increase the risk of high blood pressure in young and middle-aged individuals.

Here’s how your nightly reel binge could be doing more harm than good.

What did the study say?

The study, published in the BioMed Central (BMC) journal, has uncovered a troubling connection between excessive reel-watching and an increased risk of high blood pressure and hypertension.

Conducted between January and September 2023, the research examined 4,318 young and middle-aged individuals in China who frequently indulged in reels during bedtime. Participants underwent medical examinations, and the findings highlighted the health risks associated with this behaviour.

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“While traditional screen time encompasses the time spent watching television, playing video games and using computers, for example, people may watch television accompanied by a certain amount of physical activity, our study was based on screen time spent watching short videos at bedtime, which is more reflective of a sedentary nature,” it stated.

According to The Times of India report citing the study, researchers found that scrolling through reels can result in a cycle of mental stimulation and stress.

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The fast-paced nature of reels keeps the brain in a heightened state of alertness, causing an increase in heart rate and adrenaline levels. This can trigger the body’s stress response and send it to a state of “fight-or-flight” response, which, when prolonged, contributes to high blood pressure.

Alarmingly, previous studies have found that even one to two hours of screen time before bed can significantly elevate the risk of developing hypertension.

These findings drew widespread attention after Bengaluru-based cardiologist Dr Deepak Krishnamurthy shared them on social media.

“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,” he wrote on X, urging people to rethink their scrolling habits.

Apart from being a major distraction and waste of time, reel addiction is also associated with high #BloodPressure in young and middle-aged people. Time to #UnInsta!! #DoomScrolling #MedTwitter pic.twitter.com/Kuahr4CZlB

— Dr Deepak Krishnamurthy (@DrDeepakKrishn1) January 11, 2025

According to WHO, a startling 1.3 billion adults aged 30 to 79 years worldwide have high blood pressure. It is a major risk factor for heart attack and stroke, as well as a leading cause of premature death.

Late-night reel watching may impact your sleep

According to a report from The Times of India, one of the biggest drawbacks of watching reels late at night is the disruption of sleep patterns. The blue light emitted from screens is known to suppress melatonin production, making it harder for the body to wind down and prepare for sleep.

Cleveland Clinic says that melatonin is a natural hormone that’s mainly produced by the pineal gland in the brain. It plays a role in managing your sleep-wake cycle and maintaining circadian rhythm.

Not having sufficient sleep, in turn, is a significant risk factor for hypertension. When you get less sleep, your cardiovascular system doesn’t have adequate time to recover, which in turn raises the chances of developing high blood pressure.

Tips for developing healthy screen habits

The researchers emphasised the importance of “strict control of screen time spent watching short videos at bedtime.” They also recommended managing body weight, blood lipids, blood glucose, and uric acid levels, as well as improving unhealthy lifestyle habits such as consuming a high-sodium diet, to help reduce the risk of hypertension.

In addition to these recommendations, here are a few simple tips to help you develop healthier screen habits:

• Set a cut-off time for screen usage before bed.

• Try using blue light filters or apps that adjust the brightness and warmth of your screen as the evening progresses.

• Opt for alternative activities, like reading or meditation, to wind down before sleep.

• Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool.

With input from agencies