The Impact of Screen Time on Health

Research shows a profound link between tech and sleep. Did you know that excessive screen time can impact the quality of our sleep. Sleep quality largely determines the state of our health and wellbeing. With phones, TVs, and iPads all around us, it can feel overwhelming to think about limiting screen time for yourself and for your children too.

Side effects of too much screen time in adults and children can include:

-       Difficulty falling or staying asleep

-       Poor sleep quality – less REM/deep sleep

-       Less time spent outside

-       Unhealthy eating patterns or bodyweight

-       Attention disorders  

-       Low mood or depression

-       Impact on mental wellbeing

-       Postural impacts

The Science of Sleep

Sleep cycles usually last from a few minutes up to 120 minutes before the next cycle begins. Usually, we should complete about 4-5 sleep cycles. Adopting healthy sleep hygiene habits and getting high-quality sleep is vital to achieving optimal mental and physical health and wellbeing.

Blue light emitted by tech and electronic devices alters melatonin production, which disrupts the body’s circadian rhythm (internal body clock) and contributes to poor sleep. Studies show that two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed for falling asleep and high sleep quality.

Long-term benefits of good sleep include optimal physical and mental health with lower risk of accidents, chronic diseases, lack of energy and focus, poor performance in work or school, and many other challenges.

Screen Time for Children

Many experts agree that less screen time is always better, especially for infants and children. The World Health Organisation recommends no screen time under the age of 2 years and less than 1 hour under 2-5 years old. In today’s world, many children (and adults) get much more screen time than recommended! Modelling good screen time behaviour ourselves in front of children can be beneficial. There are many free apps that can help monitor and restrict usage on apps, these can be helpful tools for teens learning to create a good screen time balance for themselves.

Strategies For Managing Screen Time

Utilising the following strategies can help manage screen time in adults, teenagers, and children.

1.    Establish a Digital Curfew

Set up a specified time to turn off phones, televisions, computers, and other electronic devices with screens. Ideally 1-2 hours before bedtime.

2.    Use Blue Light Filters

Consider using blue light filters to reduce blue light exposure emitted from electronic devices. This could include blue light screen filters/protectors and blue light blocking glasses.

3.    Remove Tech from Bedrooms

Keep screens out of bedrooms to prevent looking at them before bed and to create a more sleep-conductive environment.

4.    Alternative Activities

Choose activities before bedtime that eliminate the use of screens and don’t involve blue or bright lights. This may include reading, listening to music, a warm bath or shower. Listening to an audiobook or podcast can be

5.    Establish a Healthy Sleep Routine

A great way to improve sleep quality as well as optimal physical and mental health is by implementing healthy tips for better sleep

-       Aim to go to bed and wake up at the same time every day (including weekends)

-       Ensure at least 7 hours of sleep each night

-       Establish a wind-down routine

-       Create a comfortable sleep environment – dark, quiet and cool

-       Don’t go to bed hungry, but also don’t eat too close to bedtime

-       Avoid exposure to caffeine, alcohol, and nicotine after midday

-       Exercise regularly during the morning or daytime

-       Manage and minimise stress

Remember that you are unique.

The above suggestions are guidelines online.