Mangaluru: Mobile phones, laptops and televisions have become an integral part of everyday life, making it increasingly difficult for many people to imagine a day without digital devices. From attending online classes and making bank transactions to communicating with others and watching entertainment, screens now play a central role in almost every aspect of daily life.
However, health experts caution that spending excessive amounts of time looking at screens can have adverse effects on physical and mental well-being. While digital devices themselves are not necessarily harmful, prolonged and unnecessary use, particularly continuous mobile phone use and late-night scrolling, can contribute to several health problems.
Excessive screen use affects eyes
One of the most immediate effects of prolonged screen exposure is digital eye strain. Spending long periods continuously looking at a mobile phone, laptop or television can cause symptoms such as dryness, irritation, blurred vision and headaches.
People often blink less frequently while concentrating on a screen, which can contribute to eye dryness and discomfort. Continuous viewing without adequate breaks may make these symptoms more noticeable, particularly among people who spend several hours each day working or studying on computers.
The problem can become more significant when users hold mobile phones very close to their eyes or use screens in inappropriate lighting conditions.
Taking regular breaks and consciously looking away from the screen can help reduce eye strain. The commonly recommended 20-20-20 rule can be particularly useful for people who spend extended periods working on digital devices.
Under this approach, users should look at an object approximately 20 feet away for 20 seconds every 20 minutes of screen use.
Long hours can affect posture
The health concerns associated with excessive screen use are not limited to the eyes.
Remaining seated in the same position for several hours while using a laptop or mobile phone can place considerable strain on the neck, shoulders and back. Poor posture, particularly while bending the head forward to look at a phone, can result in discomfort and stiffness.
People who work on computers for extended periods may also experience shoulder and back pain if their workstation is not properly arranged.
Taking frequent movement breaks, maintaining a comfortable posture and avoiding prolonged periods of sitting can help reduce the physical strain associated with screen-based activities.
Night-time mobile use can disturb sleep
Another major concern is the growing habit of using mobile phones late at night.
Many people continue scrolling through social media, watching videos or responding to messages immediately before going to sleep. Such habits can interfere with healthy sleep routines and affect the quality and duration of sleep.
The stimulating nature of online content can make it difficult for some people to wind down before bedtime. Exposure to light from screens can also interfere with the body’s normal sleep-related processes.
Experts therefore advise avoiding mobile phone use for at least one hour before going to bed. Establishing a screen-free period at night can help people transition more naturally into sleep.
Children need stricter limits
Screen exposure among young children requires particular attention. Experts recommend that children below two years of age should ideally be kept away from screens, except where there is a specific need or professional guidance.
For children between two and five years, screen time should be restricted to a maximum of about one hour a day, with preference given to age-appropriate and quality content.
Parents and caregivers also have an important role in ensuring that screen use does not replace activities essential for childhood development. Physical activity, outdoor play, face-to-face interaction, reading and adequate sleep remain important parts of a healthy routine.
Instead of simply handing children a device to keep them occupied, parents can encourage activities that promote movement, creativity and social interaction.
Teenagers and adults should reduce unnecessary use
For teenagers and adults, avoiding every form of screen use may not be practical because digital devices are essential for education, employment, communication and several everyday services.
The focus, therefore, should be on reducing unnecessary recreational screen time.
Experts advise teenagers and adults to avoid excessive social media scrolling and limit recreational screen use to less than three hours a day, wherever practical. Work-related or educational screen use may be unavoidable, but even in such situations, regular breaks remain important.
Users can also monitor their daily screen-time reports to identify applications or activities consuming unnecessary amounts of time. Setting specific periods for checking social media and switching off non-essential notifications can make it easier to control habitual phone use.
Avoid phones during meals
Another useful habit is to keep mobile phones away while eating.
Using phones during meals can encourage distracted eating and reduce opportunities for conversation among family members. Making meal times screen-free can help establish healthier routines and encourage people to be more mindful while eating.
Similarly, keeping mobile phones away from the bed can prevent the temptation to continue browsing late into the night.
Simple measures such as activating screen-time limits, keeping devices away during meals and creating a fixed bedtime routine can gradually reduce dependence on screens.
Responsible technology use is the key
Digital devices have become indispensable in modern society, and completely avoiding screens is neither practical nor necessary for most people. The concern arises when recreational and unnecessary usage begins consuming a substantial part of the day.
A balanced approach can help people continue benefiting from technology while reducing its potential impact on health. Regular breaks, appropriate posture, reduced recreational screen time and avoiding devices before bedtime are simple steps that can make a difference.
For children, stricter limits and greater parental supervision are important. For teenagers and adults, being conscious of unnecessary scrolling and developing screen-free periods during the day can help establish healthier habits.
The objective is not to eliminate technology from daily life but to use it responsibly. With greater awareness and discipline, people can reduce the physical and sleep-related problems associated with excessive screen exposure while continuing to use digital devices for education, work, communication and other essential activities.