In the fast-paced world that we live in today, where digitalization continues to prevail, almost every organization, profession or skill requires you to spend time over a computer. Whether it may be for your self-interest, for academic learning purposes, or even to get through a task for the company you work in, computers have become a necessity over the past few years.
As we spend long hours sitting in front of the computer screen, we often forget the negative effects it can potentially hold and the damage it can do to our eyes, and our emotional, mental and physical well-being.
We’ve all been well acquainted with warnings about spending too much time on the screen, especially when it comes to kids. However, the same rule applies even to adults. With the majority of the jobs demanding to spend several hours in front of a digital device and our leisure time is spent sorting through stories online or watching movies, we can begin to realize how most of our day is spent on a screen.
How much time on average is spent in front of a screen?
Just before the pandemic, the average time spent on a screen by an adult in the United States was around 11 hours a day. However, since the outbreak of COVID-19 and the lockdown precautionary measures imposed, the number took a sharp spike to 19 hours per day on screens. According to research, about 30% of adults state that they’re online almost constantly.
If you too are wondering what your screen time is, take a look at your mobile device and you’ll be able to find a weekly screen time report, this should give you an idea of how much time you’re spending on a screen per week.
How much screen time is too much?
While there may not be a set number of hours on how much time should be spent in front of a computer, it is pretty obvious that spending too much time in front of a computer can be hazardous for your health. For instance, a study conducted by NCBI concluded that spending over six hours a day can lead to an increased risk of depression, and similarly, the same study found that reducing social media time to 30 minutes per day leads to an improvement in overall well being.
You must also be mindful of the type and quality of screen time, as such factors can also play a role in eye strain.
What are the side effects of spending excessive time on the computer?
Poor sleep pattern
Spending too much time on the web for work purposes to stay up late and watch a movie or TV show, all contributes towards an individual’s screen time. The light that emits from screens keeps your brain awake, making it challenging for you to unwind during the nighttime. This can lead to an overall disturbed sleep pattern and you may need professional assistance if you are suffering from insomnia
Eyestrain
As obvious as it is, spending too much time on a screen may cause discomfort in your eyes and can ultimately lead to fatigue. In the long run, you may even experience issues with your vision, such as blurry or dimmed eyesight. The glare and brightness of the display can cause further strain on the eyes and lead to severe headaches and health issues
Bad posture
Spending long hours in front of the computer or a mobile device can lead to neck pain and back pain. This is primarily due to your body maintaining a bad posture, which results in health and musculoskeletal issues if left untreated.
Tips to reduce screen time
● Try to set up a timer on your phone, an egg timer, or even your oven whenever you are using your computer, phone or tablet. As soon as the timer goes off, put the device to the side and make an effort to unwind from all that time spent on the screen. Try to place a timer for every 20-30 minutes.
● Most of us often fall prey to procrastination due to our smartphones, so try to keep your phone out of reach if you are trying to get through an important task.
● Turn off all your notifications after you’re done for the day, this will avoid any distractions that pull you back into using your phone constantly.
Be wary that spending too long on a screen comes with serious health repercussions in the long run. Follow the tips above to reduce screen time to live and lead a healthy life.
