As we move into the weekend, let’s take a moment to talk about screens (and yes, we realize that you are reading this on a screen right now, LOL.). But still, we know that screens have changed us. And most of us spend WAY too much time on our screens (phones, computers, laptops, and others).
Here are a few important things to think about…..and tips that can help!
SCREENS CAN STRAIN OUR EYES
Screens may increase the risk of dry eyes, vision changes, and even headaches.
TIP: Staying further away from the screen, taking a break from looking at your screen every 20 minutes or so, and getting outside to get some natural light can help. Remembering to blink, making sure lighting in the room is not too low or high to make sure the screen has less glare, and having regular vision screening are also helpful actions. See What effects does too much screen time have on our eyes? and Screen Time vs. Dream Time
SCREENS CAN MAKE US HAVE BAD POSTURE
Remember tech neck? It can lead to worse things than a wrinkly neck or slouched posture. Crunching the neck to look at a screen, having less physical activity, and sitting in a bad posture can all make your physical health worse.
TIP: Creating an good set up for a work station (comfortable and efficient), focusing on physical activity, building in stretches and exercises that focus on the neck, back, and muscles used to have good posture can all help. Key ways to do this are to: place screens at eye level, move screens at least one arm’s length away, and sit all the way back in a chair while sitting (Expert tips here: Working from home? Protect your neck and back with these 4 tips. and Any tips for combatting “tech neck?”
SCREENS CAN CHANGE OUR SLEEP AND ROUTINES
Using screens at night can change when people fall asleep and how long they sleep. This may be because people fall asleep later, are more awake after using electronics and screens, people feel more awake because of the light from the screen (blue light).
TIP: To improve sleep, experts recommend making the bedroom cold, dark and boring; limiting screen use in the hour before bedtime; keeping electronics out of the bedroom; establishing a calming bedtime routine; and setting up the phone with nighttime mode to have dimmer/warmer screen light at night. See Tips for Better Sleep.
SCREENS CAN MAKE OUR MENTAL HEALTH WORSE
Constantly scrolling to read the news and spending more time alone because we are on a screen can make our mental health worse. Remember doomscrolling? It isn’t all doom and gloomy though. Screens can also make us feel better!
TIP: Outside of joy scrolling (looking for good news stories), using screens to connect with others (for faith based groups, drug and alcohol support groups, or social activities), to do exercise, and to learn new skills can be good for our mental health.
SCREENS CAN MAKE US FEEL SICK TO OUR STOMACHS
Some people can have symptoms like nausea, dizziness, fatigue, headache, and vomiting due to screen use. This is called cyber sickness and it relates to motion sickness. This is probably because we have intense focus (and aren’t aware of what is going on around us) when using a screen, not moving when using a screen, and spending more time on one screen activity.
TIP: Changing how you use screens can help. You can move the screen further away from the body, use it in a brighter room (not the bedroom), and build in movement before and after you use a screen. (Read here for more on cybersickness.)
We get that it is hard to have less screen time if you have to be on the computer for work, school, or other activities. But think about the ways that you are able to cut down on screen time. See if any of the tips we talked about can help. Even making one change can make a difference if you stick with it. Once you do that, you can try another. Little changes can make a big difference in having healthier relationship with your screens.
Stay safe. Stay well.
Those Nerdy Girls
Other posts:
Screen time and eye health
