Screens and Well-being: Balancing Use, Avoiding Risks

In today’s technology-driven world, screens have become inseparable from our daily lives, integral to everything from work to entertainment. Whether it’s the smartphone in your pocket or the computer in your classroom, devices are ever-present. As such, screen time has become a primary research topic in modern society as scientists investigate its impacts on both physical and mental health. Screen time varies widely between age groups and seasons, with excessive use defined as more than seven hours per day, moderate use around four hours, and low use at one hour per day. For children over the age of five, experts recommend that screen time be limited to two hours per day due to their sensitive developmental processes, such as their brain development. Excessive screen time, particularly in the evening, can disrupt sleep and negatively affect mental health, making it important  to monitor daily. 

Modern devices typically use blue light, a high-energy visible light, to create visible white light and achieve high brightness and clarity. Blue light is characterized by its crucial role in the body’s natural circadian rhythms related to sleep cycles. Though exposure to natural blue light from the sun during daylight hours is beneficial due to its ability to enhance alertness and cognitive function, excessive blue light exposure in the evening, specifically from electronic devices, can disrupt natural sleep processes. 

Blue light disrupts natural sleep processes by interfering with the body's production of melatonin, a hormone that signals to the body that it is time to sleep. Melatonin is produced by the body in response to darkness and regulates the circadian rhythm, but when the human eyes are exposed to blue light, the retina’s photosensitive cells send signals to the brain to suppress melatonin production due to the brightness. Hence, when melatonin levels are low, falling asleep can become difficult and quality of sleep can worsen, affecting critical bodily functions. High-quality sleep can help improve memory, concentration, the regulation of emotions, immune responses, metabolism, and the growth of muscles. Poor sleep quality over time can lead to chronic sleep deprivation, which is linked to impaired cognitive function, mood swings, and weakened immune responses. Additionally, engaging in content online can further delay sleep. When one scrolls through social media apps, plays video games, or watches videos on a device, the focus spent on these activities stimulates the brain, making it more difficult to relax. 

Excessive screen time, particularly through the use of social media, has also been shown to have significant impacts on mental and emotional health. For instance, engagement with devices triggers the brain's reward system, leading to addictive behaviors, including constant thoughts about device use and difficulty in disconnecting. Similarly, device notifications may cause an increase in the level of dopamine, a hormone that gives a sense of pleasure, further perpetuating the cycle of addiction. Additionally, social media platforms engage users by providing frequent rewards in the form of likes and comments, which stimulates the brain’s dopaminergic system. The release of dopamine causes feelings of satisfaction, and when users become accustomed to this rewarding feeling, they seek more social media to experience these pleasurable feelings repeatedly.

A study by the Yale Department of Psychiatry and Columbia School of Nursing also found that youth with screen time levels above seven hours daily exhibited increased aggression, social anxiety, depression, and involvement in bullying. One primary cause is believed to be the neurobiological changes associated with exposure to screen-based activities in parts of the brain associated with emotional regulation. For instance, the prefrontal cortex, crucial for decision-making, can be affected by the overstimulation caused by screens, reducing an individual’s ability to regulate emotions. Additionally, the lack of face-to-face communication that excessive screen time typically leads to can create difficulties in social relationships and interactions. For example, people may struggle with interpreting social cues, leading to social anxiety and aggressive behavior that could be prevented with more in-person interactions.

Reducing screen time effectively can involve time management techniques, such as the Pomodoro technique, in which screen use is limited to timed intervals. Additionally, screen time trackers or screen time limits can help regulate device usage and mitigate negative effects of excessive screen time. Blue light filters can also lessen eye strain and exposure to blue light. Finally, cognitive-behavioral strategies such as setting specific goals that limit screen time or creating device-free spaces can reduce screen time. This method can be especially useful for students as it may reduce the urge to pick up the phone for a quick break or to check a notification. 

As the new school year begins, students should be aware of the amount of time they spend on their devices to increase productivity and overall health. By following the aforementioned methods on reducing screen time, students can take more control over their daily screen intake.