Prolonged screen time on mobile phones, PCs, and laptops: The hidden health risks

KATHMANDU: In today’s digital age, screens are an integral part of everyday life, whether for work, study, or entertainment.

From mobile phones to laptops and desktops, many of us spend hours each day in front of some form of screen.

However, what many people don’t realize is the potential harm that extended screen time can have on our physical and mental well-being.

1. Eye Strain and Discomfort: A Growing Concern

One of the most common side effects of excessive screen time is digital eye strain. Also known as Computer Vision Syndrome (CVS), this condition is caused by the prolonged use of devices.

Symptoms include headaches, dry eyes, blurry vision, and discomfort around the eyes. The issue arises because staring at screens for long periods causes us to blink less, which leads to reduced moisture in the eyes.

The bright blue light emitted by screens can also contribute to eye fatigue.

Expert Recommendation: Health professionals suggest following the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. This simple step helps give your eyes a break and reduces the risk of strain.

2. Physical Consequences: Poor Posture and Back Pain

When we use computers or phones for long periods, many of us tend to slouch or adopt poor posture. This can lead to chronic neck, back, and shoulder pain. In fact, studies have shown that prolonged sitting with incorrect posture can contribute to more severe musculoskeletal issues, including spinal misalignments and chronic pain.

Expert Recommendation: Ergonomics is key. Ensure your workstation is set up to promote good posture. Keep your screen at eye level, your feet flat on the ground, and take frequent breaks to stretch.

3. Sleep Disruptions: The Impact of Blue Light

Perhaps one of the most concerning effects of screen time is its impact on sleep. The blue light emitted by screens interferes with the body’s production of melatonin, the hormone responsible for regulating sleep cycles. Exposure to this light, especially before bedtime, can make it difficult to fall asleep, leading to poorer sleep quality and fatigue the following day.

Expert Recommendation: Limit screen use at least 30 minutes before bed. Consider using blue light filters or apps that reduce blue light exposure in the evening.

4. Mental Health Concerns: The Psychological Toll of Constant Connectivity

While screens provide easy access to information and social interaction, they also present mental health challenges. Constant use of social media platforms can lead to feelings of inadequacy, anxiety, and depression. Studies have shown a strong correlation between screen time, especially on social media, and lower mental well-being.

Moreover, the addictive nature of digital devices and the constant bombardment of notifications can cause stress and increase levels of anxiety, making it harder to focus on other aspects of life.

Expert Recommendation: Set boundaries for screen time, particularly on social media. Try incorporating mindful activities like meditation or outdoor walks to help reduce stress and improve overall mental well-being.

5. Physical Health: Sedentary Lifestyles and Weight Gain

The rise of remote work and online entertainment has contributed to a more sedentary lifestyle. Prolonged sitting, coupled with excessive screen use, can lead to weight gain, cardiovascular issues, and a higher risk of conditions such as diabetes and hypertension.

Expert Recommendation: Incorporate regular physical activity into your daily routine. Whether it’s a quick walk, stretching, or even standing up for a few minutes every hour, staying active is essential for maintaining good health.

Moving Towards Healthier Screen Habits

While screens are not going anywhere anytime soon, making small changes can help reduce the negative impact on our health. Here are a few additional tips to incorporate into your daily life:

• Take Regular Breaks: Follow the 20-20-20 rule to give your eyes a break every 20 minutes.
• Adjust Your Screen Settings: Lower the brightness of your device and use blue light filters in the evening.
• Limit Screen Time: Set a specific amount of screen time each day to avoid overuse, especially for recreational purposes.
• Practice Mindfulness: Take time away from screens to engage in activities that promote relaxation and mental clarity, such as reading a book or meditating.