With the increase in popularity of mobile devices like smartphones and tablets, more and more people are becoming accustomed to spending long periods of time staring at screens.

In fact, a recent study found that American adults spend an average of 6.3 hours per day on digital devices, while children spend an average of 7 hours per day. While screens can be useful tools for work, communication, and entertainment, prolonged exposure to screens can pose certain hazards to our health and wellbeing.

In this article, we’ll explore the potential hazards of prolonged screen time and offer some suggestions for reducing our exposure to screens.

Eyestrain and Vision Problems

Perhaps the most common hazard of prolonged screen time is eyestrain, or the discomfort or fatigue that can result from focusing on a screen for extended periods.

Symptoms of eyestrain can include headaches, neck and shoulder pain, dry eyes, and blurred vision.

While the symptoms of eyestrain are usually temporary and typically improve after reducing screen time, over time, prolonged screen time can also lead to more serious vision problems like nearsightedness (myopia), which has been on the rise in recent years.

Sleep Disorders

Another hazard of prolonged screen time is its effect on our sleeping patterns.

Screens emit a type of blue light that can interfere with our circadian rhythms (our body’s natural sleep-wake cycle) and suppress the production of melatonin, a hormone that helps regulate our sleep cycles. This can make it more difficult to fall asleep and stay asleep, leading to a range of sleep disorders including insomnia and sleep apnea.

Sleep deprivation can also have a range of negative effects on our health, including decreased cognitive function, mood disorders, and an increased risk of chronic diseases like diabetes and heart disease.

Physical Health Problems

In addition to vision and sleep problems, prolonged screen time can also lead to a range of physical health problems.

For example, spending long periods of time sitting in front of a screen can lead to a sedentary lifestyle, which has been linked to obesity, heart disease, and diabetes. Additionally, prolonged screen time can lead to poor posture, muscle strain, and repetitive motion injuries like carpal tunnel syndrome.

Finally, exposure to screens can also impact our skin health, leading to problems like digital eye strain and premature aging.

Mental Health Issues

Finally, prolonged screen time can also take a toll on our mental health. Studies have shown that heavy social media use can lead to increased levels of stress and anxiety, as well as feelings of isolation and FOMO (fear of missing out).

Additionally, researchers have found that the constant stimulation of digital devices can lead to attention problems, a reduced ability to concentrate, and even addiction-like symptoms in some individuals.

Reducing Screen Time

Given the potential hazards of prolonged screen time, it’s important to make an effort to reduce our exposure to screens. Some suggestions for doing so include:.

Setting screen-free zones in the home, such as the bedroom or dining area
Setting time limits for screen use, particularly for children
Taking frequent breaks from screens, such as standing up and stretching or going for a walk
Using screen filters or blue light-blocking glasses to reduce eyestrain and improve sleep quality
Practicing good posture and ergonomics when using screens
Engaging in alternate activities, such as reading or playing board games, that don’t involve screens

By making a conscious effort to reduce our screen time, we can help protect our health and wellbeing and improve our overall quality of life.