We often hear about the mental health effects of too much screen time, but what about the physical toll? From eye strain to back pain, spending too much time on our devices can have a real impact on our bodies.

Eye Strain and Headaches

Staring at a screen for long periods of time can cause eye strain, also known as computer vision syndrome. Symptoms can include dry eyes, blurred vision, and headaches. The glare and brightness of the screen can also contribute to eye strain.

To reduce eye strain, try the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. You can also adjust the brightness and contrast of your screen to a comfortable level.

Neck, Shoulder, and Back Pain

The posture we adopt when using our devices can also lead to physical pain. Looking down at a phone or tablet for long periods of time can strain the muscles in your neck, leading to a condition sometimes called “tech neck.” Sitting at a desk with poor posture can also cause back and shoulder pain.

To prevent this, be mindful of your posture. Try to hold your phone at eye level and sit up straight in your chair with your feet flat on the floor. Taking regular breaks to stretch and move around can also help.

Insomnia and Poor Sleep

The blue light from screens can interfere with our natural sleep cycles, making it harder to fall asleep and get restful sleep. This is because blue light suppresses the production of melatonin, a hormone that helps regulate sleep.

To improve your sleep, avoid using screens for at least an hour before bed. You can also use a blue light filter on your devices or wear blue light-blocking glasses in the evening.

Reduced Physical Activity

Time spent on screens is often time that could be spent on physical activity. A sedentary lifestyle is linked to a number of health problems, including obesity, heart disease, and diabetes.

To combat this, make a conscious effort to be more active throughout the day. This could be as simple as taking a walk during your lunch break or doing some stretches while you’re watching TV.

By being aware of the physical toll of excessive screen time, you can take steps to protect your body and improve your overall health.

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