Do you know sleep problems in adults are increasing lately? Sufficient sleep is essential for our physical, psychological, and cognitive health. Research says a lot of exposure to electronic media disrupts our sleep schedule and affects our circadian rhythm.
The screen has become the symbol of modernization. With so much digital information and entertainment around us, it has become an integral part of our life.
There is also a growing concern about the impact of screen time on our health. Do you know your screen time can cause increased calorie intake, reduced physical activity and metabolism, and also harmful effects on your mood and social life?
Due to these health concerns, experts have released professional guidelines on screen time for children and young adults. But, moderate use of digital devices has become essential to meet the requirements of modern society and social integration.
So, how do you balance screen time, your health, and your sleep schedule? What are the health impacts of excessive screen time? Let us discuss this more in detail;
Health Hazards of Excessive Screen time
Excessive and addictive use of digital media can result in various physical, psychological, and neurological consequences. Let us discuss some of the adverse effects of excessive screen time.
1. Obesity
Activities like watching TV, working on a computer, or talking on the phone are usually done by sitting in one place. It results in a sedentary lifestyle and low energy expenditure. This is highly linked to obesity.
A research study has revealed that increased screen time is a significant risk factor for being overweight or obese in children and adolescents.
Along with the lack of physical activity, it also influences one’s eating habits. Exposure to high-calorie, low-nutrient food causes obesity. Food advertising is another cause of excessive consumption of food and weight gain. Inadequate sleep due to watching the screen also causes excessive consumption of energy and obesity.
2. Sleep Deprivation
Insufficient sleep is a significant risk factor causing the development of depression. Excessive use of screens at night is a risk factor for both sleep disturbance and depression.
Electronic devices interfere with sleep by suppressing melatonin production, a natural sleep-inducing hormone. In turn, this leads to neurological changes that increase feelings of alertness and delayed sleep duration.
Additionally, these devices emit short-wavelength enriched light, also known as blue light, which interferes with the natural production of melatonin. It decreases feelings of sleepiness and disrupts the circadian rhythm.
3. Myopia
Early-onset of myopia or nearsightedness is a common eye problem seen these days. It is believed that increased screen time, regular screen exposure, time spent indoors, and decreased exposure to sunlight affect eye health leading to myopia.
Also, prolonged screen viewing can cause dry and itchy eyes, blurry vision, and headaches. Watching a screen in a close range also increases the risk of myopia. It is believed that reduced outdoor activities significantly contribute to the progression of myopia.
4. Psychological and Behavioral Problems
With changes in sleep duration, quality of life decreases, leading to reduced interaction and socialization. The delayed bedtime and disturbance in circadian rhythm to some extent are associated with behavioral problems.
Depression and suicidal thoughts are linked to screen time-induced disruption of the circadian rhythm. Studies say the use of digital devices at night, mobile phone dependency, and the content that triggers dopamine and reward centers can result in attention deficit hyperactivity disorder (ADHD) related behavior.
Screen addiction affects your social coping skills and can result in cravings similar to substance dependence. You may also experience brain structural changes affecting your cognition and emotional regulation.
Excessive use of screens in children and adults can significantly hamper their social behavior and mental health.
5. Disruption of Circadian Rhythm
Circadian rhythms are the natural changes in the body that follow a 24-hour cycle. It can be physical, mental, and behavioral changes. It is controlled by the hypothalamus, the center for rhythmic information and establishing sleep patterns. All living things, including animals, plants, and microbes, are affected by this natural process.
When these natural rhythms are disrupted, it profoundly affects the body’s ability to regulate sleep and wake cycles. It also impacts the quantity, quality, pattern, and continuity of sleep. Using digital devices at night is associated with sleep impairment and sleep anxiety. It is also believed to have a long-term effect on health, reducing the quality of life.
Tips to Manage Screen Time
As we know, screen time leads to various health hazards. Hence, it is necessary to manage your screen time to a limit and decrease the risk of various health hazards.
Some tips which you can adapt to manage screen time are;
- Always set screen time guidelines for yourself for using electronic devices. Schedule how much time you will need on electronic devices during the day.
- Do not allow the use of electronic devices during a meal. Make sure to use that time to have a conversation with family members and interact with them. These conversations help you in developing social-emotional health and also alleviate the stress of the whole family.
- Engage yourself in hobbies and include physical activity in your routine.
- Avoid using electronic devices before bedtime. Make sure to set the screen aside for at least 2 hours before bedtime.
- Avoid using electronic devices between work and study, as using them decreases your productivity, which means it will take you longer to complete the task.
- Keep non-screen items such as newspapers, comic books, board games, puzzles, etc., nearby to avoid excessive use of electronic devices.
Conclusion-
We are disrupting our circadian rhythm and building health complications by the uncontrolled use of digital devices. You should balance your screen time with an active lifestyle and healthy habits.
Socialize with people, spend time with family and enjoy your meals. Don’t make screen your addiction; those messages, emails, and social media notifications can wait. Schedule time for your devices and enjoy other moments fully with family and friends.
