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The average screen time in the United States is seven hours and three minutes, and it is around six hours worldwide, three times the recommended amount of screen time per day. This is a potential danger to the development of the mind, especially for teens. Adolescence is a critical time for brain development, and excessive screen time can have negative effects such as trouble sleeping, unpredictable mood swings and increased levels of anxiety and depression.
One of the most common negative effects of excessive screen time is its disruption of sleep. This is especially bad for adolescents because sleep quality is vital for their physical growth and cognitive development. The blue light emitted by your screen interferes with the production of melatonin, a hormone that regulates sleep cycles. The blue light acts as light that your brain perceives as daytime, making it harder for you to go to sleep.
According to the American Academy of Pediatrics, looking at your phone or a screen can result in trouble falling asleep, shorter sleep durations and more frequent waking during the night. This lack of rest will impact the overall health of your body. For teens who require between eight and ten hours of sleep each night, the effects are even more powerful, including feelings of fatigue, a lower attention span and a weakened immune system.
Numerous studies show a correlation between screen time and increased levels of anxiety and depression. Social media platforms such as Instagram, Facebook or texting apps increase the feelings of FOMO (fear of missing out). This also increases levels of anxiety, depression, feelings of loneliness and inadequacy. Additionally, the constant interactions with digital devices keep the brain in a heightened state of alertness, which can contribute to anxiety.
The problem is that excessive use of technology is bad for the body, but very beneficial for the working society. Critics argue that digital devices are essential for learning and personal development for teens and adults. In today’s digital era, technology is a powerful tool for education as it offers a variety of information for online courses and educational apps. The usage in electronic devices has increased inside schools too because of the benefits it brings, from efficiency to sustainability. However, it is still important for the individual to differentiate between leisure use and educational screen time. While using technology for educational purposes is beneficial, it is still adding to your screen time and is overall bad for your body. The key is being moderate and finding the right time to use your electronic devices.
The impact of excessive screen time on cognitive development is larger than you think. Research has shown that prolonged screen use, especially with short-term content, reduces attention span and makes it harder for individuals to concentrate on tasks that require deep work. This is detrimental for teens because it hinders their development of crucial cognitive skills like problem-solving, critical thinking and deep focus.
The negative effects technology has on health are just as bad. Long sessions of screen time are associated with a spectrum of health problems, such as poor posture, eye strain and overall health. There is a phenomenon known as “text neck”, where individuals experience neck and back pain from looking down at their devices for too long. Excessive screen time also often leads to a sedentary lifestyle. People are spending more time sitting in front of their screens rather than going outside, which reduces physical activity levels. This increases the risk of weight gain and other health issues. Lack of physical activity is linked to a higher risk of cardiovascular disease, diabetes and other chronic conditions.
While it is true that all these negative effects come with excessive screen time, some people may say that screens allow individuals to stay connected, such as during the COVID-19 pandemic. Social media and video conferencing have allowed people to maintain important relationships.
In our time, when screens are accessible anywhere, it can be challenging to limit screen time, but the benefits of doing so are profound. From improved sleep and mental health to better cognitive development and physical well-being, reducing your screen time by a couple of hours can have a very positive effect on your overall health. It is important for people to take control of their screen time and ensure that they use technology as a positive tool rather than a tool to ruin their health or relationships.
