The Harms of Excessive Screen Watching; And What You Can Do About It

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Research has shown that, on average, an American adult spends around 11 hours looking at some sort of screen every day! This statistic has not yet taken into account the shift to online and home-based jobs. The extreme levels of screen time is impacting our generation.
There are both physical and psychological effects related to excessive screen watching. Common health issues that arise are dry eyes, headaches, blurred vision, disrupted sleep and lack of productivity. One of the main reasons for this is known to be blue light. Blue light is present in both sunlight and light from screens. It has a higher energy level than any other color, and prolonged exposure can cause problems. Here are some ways to tackle the effects of screen watching:


1. Reduce Exposure to Blue Light
This can be very cheap and simple if you get the hang of it. One way to avoid blue light is to get blue light filtering glasses. These remove the blue light from the screen you are seeing. Another solution is to use a blue light filter on the device that you are using. The filter basically removes all or most of the blue light from the screen based on your preferences. It makes the screen follow a more natural transition. This is also called night mode on many devices. It can also be set to turn on automatically as the sun goes down.
2. Take Breaks
Screen-related fatigues, such as dry eyes or headaches, occur when you stare at a single screen for too long. When eyes stick to looking at a single distance and brightness, they get tired. A way to avoid this is to try the 20-20-20 rule. This rule tells you to look away from your screen after every 20 minutes, at an object at least 20 feet away for 20 seconds. You can even take it a step further and go for a quick stroll outside. You will see how wondrous it is for your eye health.



3. No Screens in Bed
It is common for people to wrap up their work, get ready for bed, and pull out their phones to scroll through their socials and whatnot once they are in it. Social media is so addicting that you do not even realize sometimes how long you have spent mindlessly scrolling through posts. This not only takes up valuable time of your sleep but leaves your sleep cycle and quality disturbed. You would not wake up fresh the following day. So make it a rule that your phone should be away from you once you enter your bed and should not be used till the morning.



While it is understandably difficult to completely eliminate them, we all can put and effort and keep ourselves to a limit. Do you have any tips that can help with tacking screen-watching? Tell us in the comments below!