PharmEasy Blog

Phone Time And Overall Health – What’s The Optimal Screen Time?

As surviving with sanity becomes more and more challenging in the recent world, people are opting for the easy way out to stay occupied indoors. Spending lots of time watching tv or using phones is causing irreversible negative effects. The pandemic has pushed us into confinement and more than ever we feel the need and dependency on virtual life. Screen time is the total time spent per day in viewing screens such as mobile phones, TV, computer, tablet or any hand-held or visual device. 

It is time to ask the question, ”what is the ideal amount of screen time?” Let us find answers to what should an average screen time per day be for children and adults.

The negative effects of prolonged screen time are as follows:

1. Obesity

When you are looking at a screen, you usually remain in a particular position for an extended period of time. This means you have restricted movement and that can increase your risk of obesity. It can further cause chronic issues like heart disease. Being in front of a screen for a long time will likely lead to mindless snacking and usually make adults and children, obese.

2. Insomnia

Prolonged screen time evidently has a negative effect on your sleep. This applies to both children and adults. The blue light emitted by the screens can significantly lower the melatonin levels, a hormone that regulates when you sleep and wake up and this will disrupt your entire sleep cycle. 

3. Eye problems

One of the first and noticeable effects of too much screen time is impaired vision. The blue light can prove to be dangerous and eye strain often leads to dry eyes, blurry vision, irritation and burning sensations. 

4. Back and neck issues

If you continue to look at your phone, tablet or a tv screen for a really long time, it will put a lot of strain on your neck muscles and your spine. You will experience pain after sitting in a slumped posture for too long. This is common and likely results in frequent headaches and backaches. To avoid these, reducing screen time is a must.

5. Impact on behaviour and mental wellbeing

Excessive screen time can be addictive and has a negative impact on the mental health and behaviour of a person.

Recommended screen time Under 2 years old: Zero screen time, except for video chatting with family or friends.
2-5 years old: No more than one hour per day co-viewing with a parent or sibling.
5-17 years old: Generally no more than two hours per day, except for homework. more than 17 years max 3- 4 hrs per day

Dr. M.G. Kartheeka, MBBS, MD

Understanding how to reduce screen time for a healthy life.

Excess screen time may slow language development in children and make it hard for your child to sleep at night. Limiting screen time is very essential.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Conclusion:

As we talk about the negatives of screen time, you must remember that it is not entirely a negative element. If you maintain the ideal screen time for yourself and train your children accordingly, you can derive several benefits from digital media. It helps you learn and stay connected with friends and relatives. It is okay to include screen time as a part of your daily activities but do not make it the only activity and increase dependency on it.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Decoding Computer Vision Syndrome: Know Its Symptoms & Treatment

Computer vision syndrome (CVS) or digital eye strain is a group of vision problems that develop due to the continuous use of digital appliances like computers, phones, tablets, e-readers and laptops. Most of us are glued to our computer or phone screens throughout the day. The problems increase for those who already suffer from vision problems, wear spectacles or lenses and those who are older. Due to the increased usage of phone and tablets by kids, even they are developing computer vision syndrome.

Why Does Computer Vision Syndrome Happen?

CVS happens because of the repetitive motion of the eyes over a period of time. The longer one continues the habit of extensive screen time, the problem gets worse. The eyes have to repeatedly adjust their focus as they continue reading over the computer screens. If you need to look at the paper then they have to again readjust their muscles to deal with changing images. With screen time, the problem increases as the eyes have to deal with glare, flickering and contrast on the screen. For those above 40 years of age, due to degeneration of the optic muscles, CVS becomes a real threat.

Resting the eyes for 15 minutes after two hours of continuous computer use is the best. if not possible 20-20-20 rule ie for every 20 minutes of computer viewing, look into the distance of atleast 20 ft away for 20 seconds to allow the eyes a chance to refocus. Frequent blinking to minimize the chances of developing dry eye when using a computer, try to blink frequently.

Dr. M.G. Kartheeka, MBBS, MD

Symptoms

Some symptoms of CVS are:

Ignoring the symptoms will increase the problem, so if you have any of these issues consult your doctor.

Most symptoms associated with CVS are temporary, and they go away a few hours after you stop using the digital screen. If problems leading to consistent eye strain are not resolved, repeated experience of these issues can lead to reduced visual acuity after stopping work on the screen, and this may get worse.

Dr. Ashish Bajaj – M.B.B.S, M.D.

Treatment

The severity of the symptoms that the patient experiences will depend on his visual ability, how much screen time they do if they have prior vision problems and their age. Many people experience a regression in the symptoms when they reduce their screen time or begin resting their eyes regularly. Doing certain things right helps to alleviate the problem.

Tips to Prevent Computer Vision Syndrome

Many people benefit from using eyeglasses or contact lenses specially prescribed for computer-related work. Those whose vision doesn’t improve with these may need vision therapy. The eye exercises help to improve the user’s experience of a computer. One is the 20-20-20 rule. In this after every twenty minutes, the person should look away at an object twenty feet away for twenty seconds.

Keep the screen 15-20 degrees lower than eye level and roughly about 28 inches away from the face. Keep the reference materials, if any, at screen level.

To avoid glare from the screen, adjust the position of the screen. Avoid keeping the screen against a window or a light source. Use an anti-glare screen if possible. Ensure that there is no overhead lighting above the screen. Change the factory settings of your screen to suit your needs. Adjust screen brightness, contrast and font size.

To avoid dry eyes, remember to blink frequently as it keeps the eye surface moist.

Getting a regular eye examination helps to recognize symptoms of CVS.   Also, get a regular eye exam for the kids.

Also Read: What is Marfan Syndrome: An Insight into Symptoms, Causes, and Treatment

  Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.