Screen time refers to the amount of time you spend staring at digital displays of computers, tablets, smartphones and televisions. Most Americans spend more than seven hours a day staring at digital screens, and studies show that screens could be changing our bodies, and possibly our brains.
Vision
Your vision is one thing that can be majorly affected by the use of screens. It has been proven that starring into a screen for extended periods of time can cause “computer vision syndrome.” Symptoms of this condition include strained, dry eyes, blurred vision and headaches. Aside from affecting your vision, staring down at a phone screen or computer can also cause neck and shoulder pain, causing headaches and bad posture.
Sleep
Screen time can also affect the quality of sleep you get at night. Screens emit a blue light that disrupts our circadian rhythm when we’re trying to fall asleep. Also called your sleep/wake cycle, your circadian rhythm is basically an internal clock that runs in your brain and cycles between alertness and sleepiness at regular intervals over a 24-hour period.
Studies show that the blue light from your phones screen can actually trick your brain into thinking it’s daylight, which in turn affects how it produces the hormones that regulate sleep. This can make it harder to fall, and stay, asleep. Studies have also linked heavy computer and mobile phone use to more sleep disturbances, showing that the blue light from digital devices suppresses the sleep promoting hormone, melatonin, preventing restful sleep. Too much exposure to blue light at the wrong time of day can disrupt a person’s normal sleep/wake cycle, which can have serious health consequences.
Health
Most of the time were looking at a screen, whether it be a computer or mobile phone, we are sitting down. Sitting for hours at a time increases your risk of obesity, heart disease, type 2 diabetes and some types of cancer. One study found that spending more than four hours a day in front of a computer or TV more than doubles your likelihood of dying or being hospitalized for heart disease — and exercise won’t reduce the risk. It also indicated that spending significant time with screens — whether it’s a tv, computer, tablet or phone lowers your cardiovascular health and increases your mortality risk.
More screen time means less time for activities that are good for your health and well-being. Even two hours of TV a day can increase the risk of weight gain, diabetes and heart disease in adults. In fact, people who spend a lot of time in front of screens, specifically while watching TV, have a higher incidence of depression than those who choose to do other things with their time.
No one expects you to completely give up screen time, as it’s almost unavoidable. Instead, pay closer attention to your technology habits, and look for opportunities to change how often you use it. Spending quality time with your family, getting more exercise and getting better sleep are good goals for everyone.
How to Protect Yourself
When using technology, protect your eyes. You can purchase eyeglasses with lenses that reduce the amount of blue light that enters the eye from the computer, tablet or smartphone. Many lens manufacturers are starting to produce eyeglass lenses that filter blue light. All those hours you spend in front of your computer at work, time on your cell phone during lunch, and the TV you watch before going to bed add up, so don’t let it affect your health.
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