The effects of screen time on our health and how to reduce it.

In today's world, screens have become a ubiquitous part of our daily lives. From computers to smartphones and televisions to tablets, we spend a significant amount of time staring at screens. While technology has made our lives easier and more convenient in many ways, excessive screen time can have a negative impact on our health.

The effects of screen time on our health:

Eye strain and fatigue:

Excess screen time can cause eye strain and fatigue due to several factors. First, staring at a screen for a prolonged period of time can cause the eye muscles to become fatigued, leading to discomfort and headaches. This is because screens emit blue light, which has a shorter wavelength and higher energy than other colours in the light spectrum, making it more difficult for the eye to focus. Additionally, screens tend to cause people to blink less frequently, which can lead to dry eyes, further exacerbating eye strain. Another factor contributing to eye strain and fatigue from excess screen time is the distance between the screen and the eyes. When using electronic devices, people tend to hold them closer to their faces than they would with a book or printed material, putting more strain on their eye muscles. Additionally, screens tend to be smaller than printed material, requiring the eyes to work harder to read and process the information.

Sleep disturbances:

Excessive screen time can have a negative impact on our sleep patterns. The blue light emitted by screens can interfere with the natural production of melatonin, a hormone that helps regulate our sleep-wake cycle. This can cause difficulty falling asleep, staying asleep, and feeling rested in the morning. Additionally, screen time can stimulate our brains and make it harder to wind down before bed. The content of what we're watching or doing on screens can also impact our ability to sleep. Engaging in stimulating activities, such as playing video games or watching action movies, can make it harder to relax and fall asleep. Moreover, using screens late at night can disrupt our circadian rhythms, which can lead to a persistent cycle of poor sleep. To improve sleep quality, it's recommended to limit screen time before bed and to avoid using screens in the bedroom altogether.

Poor posture:

Excess screen time can lead to poor posture due to a combination of physical and cognitive factors. First, prolonged use of electronic devices such as smartphones, laptops, and tablets can cause individuals to adopt unnatural and awkward positions for extended periods of time. This can cause strain on the neck, shoulders, and back muscles, leading to muscle tension, stiffness, and pain.

Additionally, when people engage in screen-based activities, they tend to focus intently on the device, often neglecting their body's natural alignment. This lack of body awareness can result in poor posture, with the head jutting forward, the shoulders rounding, and the spine slouching. Moreover, extended screen time can lead to a decrease in physical activity levels, which can further exacerbate poor posture. Reduced activity levels can result in weakened muscles, particularly in the core, back, and neck areas, making it difficult to maintain good posture.

Obesity:

Excess screen time has been linked to the rise in obesity rates in recent years. One of the reasons for this is that when we spend more time in front of screens, we tend to be more sedentary, which means we are burning fewer calories. Instead of being physically active and engaging in activities that require movement, we are sitting or lying down for long periods, which leads to a reduction in metabolic rate and a greater likelihood of gaining weight.

Moreover, screen time has also been associated with unhealthy eating habits. For instance, while watching television or playing video games, people tend to consume more calorie-dense snacks and beverages. These foods are typically high in sugar, fat, and salt, which can increase the risk of obesity and related health problems. Furthermore, research has suggested that exposure to food advertising during screen time can lead to a greater intake of unhealthy foods.

Another factor that contributes to obesity is disrupted sleep patterns caused by excess screen time. The blue light emitted by screens can interfere with the body's natural sleep-wake cycle, making it harder to fall asleep and stay asleep. A lack of sleep has been linked to weight gain and obesity, as it can affect hormones that regulate appetite and metabolism.

Decreased social interaction:

Excess screen time, particularly on smartphones, tablets, and computers, can decrease social interaction in several ways. Firstly, excessive screen time can lead to a decrease in face-to-face communication as individuals spend more time on their devices and less time interacting with people around them. This can lead to feelings of isolation and disconnection from those in their immediate environment.

Additionally, social media platforms can give the illusion of social interaction without the actual socialisation that is necessary for healthy relationships. People may feel like they are maintaining connections with friends and family through social media, but they may not be having real conversations or engaging in activities together.

How to reduce screen time:

Set limits:

Establish a daily limit on screen time and stick to it. Encourage breaks from screens, such as during meals, before bedtime, and when spending time with family and friends.

Create tech-free zones:

Establish areas in your home that are free from screens, such as the bedroom, dining table, or during family activities.

Engage in physical activity:

Regular exercise can counteract the negative effects of screen time on health. Encourage family members to engage in physical activities like walking, running, or playing sports.

Take breaks:

Regular breaks from screens can help reduce eye strain and fatigue. Encourage children to take a break from screens every 20–30 minutes.

Encourage other activities:

Encourage children to engage in other activities such as reading, drawing, or playing board games, which can stimulate creativity and imagination.

In conclusion, screen time has become an integral part of our lives, but it is essential to reduce our time on screens to maintain good health. By setting limits, creating tech-free zones, engaging in physical activity, taking breaks, and encouraging other activities, we can reduce the negative impact of screen time on our health.