The surprising link between screen time and chronic health conditions

Even with phones on silent, the temptation to check for notifications can be very strong. Then, what was meant to be a quick check can turn into minutes, or even hours, of screen time that pass in the blink of an eye! You may already know how screen time can make you feel less productive and less in the present moment. But too much screen time can also impact your physical health. Keep reading to learn more. 

What counts as screen time?

In today’s world, screens are everywhere. Many people wake up in the morning and check their email or social media on their devices. Some watch the news on TV, use a computer at work, then relax at home with their favorite shows. Many people unwind by watching movies, scrolling on social media or playing video games. Even books are available in digital formats that use a screen. All that screen time can add up quickly. “Too much” screen time is defined as spending more than 2 hours a day on screens outside of work.

The impact of screen time on physical health 

Too much screen time can impact your physical health in many ways. Over time, excess screen time can impact your long-term health, putting you at risk for developing or worsening chronic conditions.

Some of the immediate impacts of too much screen time include:

• Eye strain 

• Tech neck—pain in the neck, shoulders and back from looking down at your device 

• Headache and migraine 

Besides immediate impacts, too much screen time has been associated with higher risk of developing chronic conditions. Because the nature of most screen time is sedentary, meaning it doesn’t involve much movement, the more time you spend on a screen, the less time you spend moving your body. Over time, this can contribute to developing or worsening metabolic conditions like obesity, high blood pressure, diabetes and heart disease. Every hour you spend with a screen is likely an hour less of physical activity you could be doing. Couple this with the immediate impacts mentioned above, like back pain and headaches, and you may find it increasingly harder to get up and work out after screen time.

Screen time and sleep 

Screen time can even impact sleep. Screens emit blue light, which has been shown to disrupt your circadian rhythm—your natural wake and sleep cycle. Blue light by itself isn’t bad for you. In fact, the sun emits blue light. Blue light tells your body to wake up and be alert. When you’re looking at a screen to wind down at the end of the day, your body has a harder time relaxing into a restful state because the blue light keeps you alert. This can impact how much you sleep and how well you sleep. Sleep is vital to maintaining a healthy lifestyle. 

How to reduce screen time without completely swearing it off

With moderation, screen use can often make life easier. It’s possible to reduce your screen time without swearing it off completely. Here are a few things to try:

• Add special “screen free” times to your schedule. Ban screen time 2 hours before bed or 1 hour after waking up

• Pair your screen time with physical activity. Watch your favorite show while lifting weights, doing squats or walking on a treadmill. Take work calls on a walk. If you find yourself looking at a screen for too long, take a break and do something physical. Try exercise snacks.

• Try using phone apps that track your screen time and limit your phone use 

Screen time isn’t going away, and it doesn’t have to. By setting boundaries, you can enjoy the benefits of technology while protecting your long-term health. Small changes can add up to a healthier relationship with your screens.