Screens are everywhere in our world where everything is connected. Our lives are controlled by technologies that give off a strong stream of blue light. These devices include our cellphones, computers, and smart TVs that we use to relax and watch movies. Natural blue light from the sun is good for keeping our circadian cycle in check, but too much blue light from our electronics can be bad for our physical and mental health.
Experts say that being aware of and balanced is the best way to get the most out of technology without letting it get the best of you.
The Effect on Memory and Sleep
Harvard Medical School says that using screens late at night is one of the biggest things that keeps people from sleeping. Getting blue light before bed can make your body make less melatonin, the hormone that tells you it’s time to sleep. This makes it difficult to fall asleep and makes our sleep worse, especially the deep, restorative stages that are important for learning and memory consolidation. The next day, you often feel groggy and can’t focus.
Screen Time and the Growing Brain
The risks are especially severe for kids. Dr. Michael Rich, a pediatrician at Boston Children’s Hospital, says that the brain is always changing as it grows, making and breaking neural connections. Too much digital media can get in the way of this process because screen-based stimulation is typically “impoverished” compared to real-life encounters. He says that people should pursue a mix of online and offline activities, such creative hobbies and playing outside. Dr. Rich says that letting kids get bored is important because it gives them “the space in which creativity and imagination happen.”
Why screens might be hard to put down
Dr. Rich also talks about how social media and online games can be addictive. He says that their incentive systems are like a slot machine, where an unpredictable mix of excitement and disappointment, like a photo getting a different amount of “likes,” makes people keep checking their gadgets. This system of changing rewards can easily make people act compulsively and get addicted.
Helpful Advice for a Healthier Digital Life
Most individuals can’t completely avoid screens, but there are a few easy ways to lessen their bad effects:
Set Limits on Screen Time: Set daily limits on how much time you spend on screens for fun.
Turn Off Notifications: You may get back control over when you check your phone by turning off notifications. This will cut down on distractions and the need to always pick up your phone.
Set Up Screen-Free Zones: Pick times or places in your home, such the dinner table or the bedroom, where you and your family can’t use technology. This will help you all talk to each other better and get more sleep.
Find New Hobbies: Instead of spending time on screens, do fun things like cooking, drawing, or playing a sport.
Use Built-in Features: Many new devices have a “night mode” or “night shift” option that automatically lowers blue light in the evening. This makes it easier for your body to relax.
Put your phone on a desk or outside the bedroom to keep it away from your bed. This will stop you from scrolling late at night and help you get a good night’s sleep.
You may find a good balance between your digital life and your mental and physical health by doing these things.