Excessive screen time is something that is a relatively new phenomenon, but even so,
research is already clear that spending too much time staring at screens can be detrimental to our health. With mobiles, tablets, laptops and TVs accessible to us 24/7 in this modern world, it’s dangerously easy to end up on screens for hours and hours every day, but this can have significant negative effects on both our physical and mental health.
Whether you use screens professionally, personally, or both, let’s explore how and why too much screen time could be impacting your health.
Eye Strain
One of the most obvious effects of prolonged screen exposure is eye strain. If you notice you have dry, irritated eyes, headaches, blurred vision, and difficulty focusing, your eyes may be struggling and fatigued by your screen usage. Eye strain happens because when we are concentrating on a screen we don’t blink as often, plus screens are often quite close to our faces, meaning the muscles in our eyes remain contracted for long periods.
To help reduce eye strain, get into the habit of shifting your gaze to something further away regularly. This is known as the 20-20-20 rule, where you look at something 20 feet away, for 20 seconds, every 20 minutes. It can also be helpful to hold your device at arm's length, and ensure you have lighting behind or around you rather than staring at a bright screen in the dark.
Trouble Sleeping
Excessive screen time, especially before bed, interferes with your circadian rhythm. This is the way your body naturally responds to light, in order to prepare you for sleep. The blue light emitted from screens can delay the production of melatonin, the hormone that signals your body to begin to slow down for sleep – leading to insomnia and poorer quality sleep.
To ensure you get enough sleep, switch off all screens at least an hour before you plan to nod off. Turning the lights down low, reading a book or listening to calming music can help your body relax and prepare for a good night of deep rest.
Mental Health Issues
Spending long hours with only a screen for company can understandably be lonely, and research has shown that it can lead to anxiety, depression, and feelings of isolation. This is especially true of overexposure to social media, as the platforms provide constant exposure to unrealistic portrayals of life. This can be detrimental to our self-esteem, especially in young adults, teens, and children. Excessive gaming or social media usage can also lead to addiction-like behaviors, which can result in a withdrawal from face-to-face interactions and increase stress levels.
With the recent boom of professionals working from home, monitoring screen time is essential to avoid mental health decline as a result of long hours spent on screens in isolation. It’s important to take regular breaks, make time for real-life activities and social interactions and keep up with your self-care routine.
Balance is key
While screens are now an integral part of modern life, managing how we use them is crucial for maintaining our health. Being proactive with taking breaks, setting limits and prioritizing time spent away from screens can help balance their effects and mitigate the risks.
About the Author
Louie Parslow-Kett
As a tech addict and businessman, Louie understands the importance of balancing screen time with real-world activities. When he isn’t working or sharing his advice, he can be found exploring the countryside with his dog, Rocky.
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