Are you switched on to the connection of screen time & sleep?
Screens in all their forms have advanced our lives immensely. This past year, especially, our phones have been our only forms of communication, and our televisions have been the closest we’ve come to traveling the world. But, let’s not forget that there is a darker side to today’s technology and, whether we notice it or not, many of us are feeling its effects.
While adults scramble to ensure their youngsters get no more than an hour or so of screen time each day, most of us are guilty of spending at least four times that on our computers, phones, and television over 24 hours. In fact, a 2020 study found that the average American adult spent an astounding eight hours each day consuming some form of digital content. Here, we’re going to look at some telling signs that you could benefit from taking note and switching off, at least some of the time moving forward.
You experience eye strain.
‘Computer vision syndrome refers to strained eyes, blurry vision, or headaches caused by excessive screen time, and is experienced by nearly 60 million people globally. Long-term exposure to CVS can lead to permanent changes in eyesight, and if you think this has happened then you shouldn’t hesitate to seek professional assistance and glasses (preferably anti-glare,) from companies like eyeglasses.com. However, if you have yet to feel long-term implications, treatments are thankfully simple and include lowering the backlight on your screens or following the 20-20-20 rule for breaks. And, of course, reducing screen time where you can won’t hurt, either.
You struggle to get to sleep
As can be seen from this article at huffpost.com, screen time is also often behind issues like insomnia. Blue light exposure close to bedtime is the most obvious example of this. Blue light can affect melatonin production and impacting wake/sleep cycles.
Even daytime screen usage can increase electrical activity in the brain that makes sleep harder to come by.
If you struggle to get to sleep, it should go without saying that you could benefit from removing screens from your evening routine. It’s also worth limiting daytime usage where you can, reducing stressful screen-time activities like social media scrolling, and again lowering your backlight to help your melatonin on the whole.
You find it hard to socialize.
As parents, we often worry that too much screen time will impact our children’s ability to socialize while overlooking the fact that the majority of adult socialization happens through a screen. This is especially prevalent in modern workplaces, where it’s more common to email someone a few offices down than to have a face-to-face conversation. All of this can drastically impact our ability to communicate in person. In turn, affecting our understanding of eye language, conversational cohesion, and general social confidence.
So, before you admonish your kids for getting their screens out again, it’s time to ask yourself an important question. What is it? How is my own screen time looking today?
How much screen time do you think is appropriate?
Please share your thoughts below.
Naturally Yours,
Elise Ho, Ph.D., D.N.Psy
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26 thoughts on “Are you switched on to the connection between screen time & sleep?”
I always try and clear the bedroom of distractions before going to sleep. It doesn’t always work though. I sometimes find I need some sort of noise to sleep, like easy music or even just white noise.
some noises can help us sleep. for example, white noise. for me, I sometimes listen to the mating calls of whakles.
I have been staring on digital screens for almost the whole day every day. So I am using a screen protector, a king of glasses which aren’t graded to at least protect my eyes. Your blog is very informative, thank you so much for sharing!
You are so very welcome. You are taking steps to protect your health with special blue light glasses. Many see benefits in this. Do let us ko your progress.
I definitely get way too much screen time. I just purchased blue blocker glasses, so I hope they help.
Oh, they should do a lot to help save your eyes.
Because I work a lot with my phone, I would say 10 hrs screen time is reasonable for the day.
I would say we definitely have to adjust when the screen is our primary income producer.
This is such important information! I hate seeing my screen time activity pop up on my phone at the end of the week. It’s so hard to limit it though when my entire job revolves around computers and the internet.
Laura, it is true that in this field of work it can be hard to stay away from social media. Being intentional about your use of SM can make all of the difference.
I must admit that there are times that all I do is tinker with my phone, and yes, it does give me eye strain and headaches. As much as we limit the little kids with their screen time, I think we adults should do the same.
Eileen, I would agree, It is not just children that need these types of boundaries.
I am a work-from-home mom, and I need to be in front of my computer for more than 8 hours a day 6 days a week but I’ll make sure to rest my eyes after my work and during my rest days.
You know how rough all that screen time can be on your eyes so you are doing what you can to protect yourself.
I am far, far too connected to my screens. Everything I do for my career is directly connected to my computer and phone. I’ve had to give myself semi-regular business hours just to decompress and get off the screen!
I hear you, my friend. You need the screen but you are setting boundaries to keep it in check.
I have found that if I shut my phone down at least an hour before I want to go to sleep, I sleep so much better.
Great tip, Heather. You are giving yourself some time to shift and to get away from the blue light. Many studies show that blue light can cut your melatonin production in half. Melatonin is a key factor in the quantity and quality of sleep.
I try to limit my screen time as much as possible. I’m on my computer or phone a lot, but I don’t actually like it. LOL
Ah.. that is hard if you are needing to be on your computer and phone a great deal of the time but do not like it. You are working on setting healthy boundaries.
I love this post. This is why I make sure I limit my kids’ screen time. I TRY to limit mine, but my entire business is online, and I’m the one in charge. LOL
That definitely makes it challenging. It is also challenging when we also find this device is our main way of staying in touch with the people in our circle.
I absolutely need to cut back on my screen time. It’s a hard balance to strike, however, when your livelihood is connected to the screen.
I feel you and understand completely.
I’m not sure about what is the appropriate amount of screen time, but I know that I far, far exceed that. I’m a virtual assistant, so if I’m not at the computer, I’m on my phone just about from the time I get up to the time I go to bed.
You are on the screen for yourself and for your clients. It is hard to break away. Creating guidelines for yourself is key.