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In this ever-evolving digital landscape, it is impossible to take even a five-minute escape from the tech and its many gadgets without facing major FOMO (Fear of Missing Out). As the world gets hyper-connected, screens are dominating our schedules, be it checking your email or scrolling through instagram, first thing in the morning.
While digital access has simplified our lives, its usage to binge-watch, especially at night, is causing more harm than good. Moreover, the continuous doom-scrolling is also adding to the woes caused by the uninterrupted use of digital space.
According to Dr Nishant Gopaal, Paediatric Neurologist, Apollo Hospitals Lucknow, the digital era is taking up more space in our lives, making it increasingly linked to serious mental and physical health concerns.
The Screen Sabotage: How Screens Disrupt Your Sleep
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From doom-scrolling social media platforms to watching podcasts at 3 AM to binge-watching seven-season series on OTT platforms, all account to disrupting your sleep. “Screen overexposure, especially before bedtime, disrupts melatonin production, leading to poor sleep quality,” said Dr Gopaal.
Dr Gopaal tells the Importance of Melatonin:
Delayed melatonin release means you fall asleep later and often struggle to stay asleep.
Even after falling asleep, your sleep may be lighter and less restorative, leading to grogginess and low energy the next day.
The endless stimulation from apps and videos keeps the brain in a hyper-aroused state, making it hard to relax or wind down.
The simulation of light, any kind of light, is known to suppress the secretion of melatonin (the sleep hormone). According to a Harvard study, blue light reduced the melatonin formation and also shifted the circadian rhythm twice as much.
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More Screen Time, Less Attention Span
While technology and the boon of information technology are astounding, their constant use has now reduced attention span. The human brain is eager to adapt, and while we can adapt to retaining long-form information on various topics, the current situation of 15-second content is decreasing attention span by a margin.
According to Dr Gopaal, “Screen overuse also reduces attention span by overstimulating the brain with constant notifications and rapid content. This is also making it harder to focus or process information deeply, especially in growing children. As a doctor, I advise my patients that screening should be prohibited for children between the ages of 0- 3 years.
“Additionally, I see many cases involving the increase in anxiety levels in children due to information overload, social comparison on social media, and the pressure to stay constantly connected or responsive,” he added.
ALSO READ: https://www.onlymyhealth.com/how-to-beat-summer-insomnia-and-sleep-better-expert-tips-12977832819
Dr Gopaal Approved Tips to Decrease Screen Time
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- Limit Yourself: Practice and decrease the use of social media by keeping them as a reward after a successful engaging task that requires your undivided attention.
- Use Tools: if already addicted, use online apps to lock the apps you use for a few hours to keep away from the phone.
- Replace and Rule: Divide the time you otherwise spend on the internet with books or a physical activity that is done offline.
- Practice meditation: Oftentimes, the fear of missing out gives anxiety, so once you start detaching from your screens, practice meditation to feel calm.
The Alarming Issue: Children at Virtual Risk
According to the National Library of Medicine study, young adults who used social media for more than 3 hours a day were at significantly higher risk of depression and anxiety disorders.
Dr Umar Mushir, Senior Consultant, Psychiatry, Apollo Hospitals Lucknow, has observed a condition known as “virtual autism”, where excessive screen time in early childhood leads to speech delays, poor eye contact, repetitive behavior, and social withdrawal, all symptoms often mistaken for autism spectrum disorder.
Ways to Correct According to Dr Mushir
- Use monitoring tools for Children: Use screen time trackers like Apple Screen Time, Digital Wellbeing by Android. These have shown effectiveness in increasing awareness and reducing compulsive use.
- Scheduled screen-free time: Introduce “Phone-free mornings” or “Digital Sabbaths” (1 day/week) to detox from screens.
- Substitution activities: Encouraging meaningful offline activities (exercise, social interaction).
- Environmental restructuring: Keeping devices out of the bedroom or off dining tables.
- Cognitive-Behavioral Techniques: Cognitive-behavioral therapy principles can help reduce compulsive checking behavior.
Conclusion: A Reversible Damage
While technology is a boon for providing information at one’s fingertips, it is also important to check when the necessity becomes an obsession. Screens are here to stay—but our relationship with them must change. From disturbed sleep and diminished focus to rising anxiety and developmental delays in children, the risks of unregulated screen exposure are real.