Around the world, people They spend an average of six hours and 40 minutes in front of the screens. This number is surpassed even by Americans, who watch their devices an average of seven hours and three minutes per day, according to data published by international organizations such as DataReportal and Digital Information World.
Although the percentages are increasing all the timeit is logical to think that this digital lifestyle may be essential at a time in history when Screens have managed to enter all spheres of our lives.
However, virtual progress that implies ease of connection on a daily basis, has effects not only on people’s physical and mental experience, but also on their emotional and social levels.
How does it affect then? excessive use of screens in different populations of adults and children?
According to Dr. Humberto Ramírez Amado, a physician and ophthalmologist surgeon, the large amount of time we spend in front of screens can trigger a visual fatigue manifested in symptoms such as red eyes and eye pain.
This fatigue occurs even when we stop blinking the number of times which are suitable per minute.
Ramírez Amado reminds us that we often tend to use cell phone screens excessively minutes before bedtime and late at nightwhich can affect the circadian rhythm.
On the other hand, psychologist Regina Villagrán argues that technology is an ideal tool, “as long as it is being used by a prepared and fit mind.”
In this sense, the specialist distinguishes between the use that adults do with screenscompared to what they give him the youngest and children.
Villagrán points out that excessive use of them in the case of adults can affect areas such as communicationThis fact, although it is increasingly evident, is still important to reflect on.
“We completely lose the non-verbal language, eye contact, physical contact and above all, we avoid facing realityWhy? Because at the end of the day We are hiding behind a screen“, shares the mental health specialist.
On the other hand, the specialist mentions that the link with devices and social networks, which repeatedly involve excessive use, can generate instant pleasures that are associated with addictions.
“The excessive use of these devices will impact the structures of the brain. A clear example is precisely with the power of the like which generates dopamine from the reward of acceptance and the sense of belonging“, explains Villagran.
The psychologist also argues that prolonged exposure to screens can be associated with risks such as develop attention problems, hyperactivity and even anxiety and depression.
“(Regarding the excessive use of screens) the brain never rests. “They remain in a state of hyperalertness and hyperactivity. This also goes hand in hand with the poor quality of sleep we may be having,” adds the specialist.
Screens, children and young people
Reports from the Comparitech platform have highlighted that an average of American children between Children between zero and two years old already interact regularly with smartphones.
On the other hand, young people from low-income families spend nine hours and 19 minutes in front of the screen, per day; two hours and three minutes more than adolescents with greater economic access, who spend seven hours and 16 minutes connected to the day.
“There is no desire to play or meet other people anymore. In children The game is no longer so much a symbolic one. given that elaborates emotions to learn to highlight the roles of other children and everyday situations,” explains Villagrán.
The mental health specialist also argues that the place of adults responsible for minors is crucial for understand the seriousness of screen exposure.
Villagran maintains that many times in Parenting applications are often used as an “assistant”when trying to distract children, since it is a stimulus that is “at hand.” However, says the psychologist, it is necessary understand that these artifacts are not toys.
“We are also talking about brains that can be over-stimulated through screens. Overstimulation can be both visual and auditory. They can even directly affect school learning.“, says the psychologist.
Some apps to limit screen usage
- Screen Time: It runs on Android devices and offers usage time logging, browsing history, usage location tracking, web filtering, usage limit and alarms.
- YourHour: Creates an analysis of the usage of each application and points out challenges to limiting the use of each one.
- ActionDash: Used by over a million people, it displays screen usage time and identifies apps that distract the most.
- Flipd: Ideal for students, it allows you to develop time-limiting methods linked to study time and even offers sounds to improve concentration.
- Forest: Mediated by an attractive game-like interface, it allows you to limit distractions while using your phone.
Blue light damage
Villagran remembers that the blue light emitted by screens during the night has a significant impact on the brain. As he explains, This light affects the production of melatonin, the hormone responsible for regulating sleep.which can disrupt sleep patterns and cause sleep problems.
Although there is no clear evidence of serious neurological damage, the alteration in melatonin production can have negative consequences on the quality of sleepexplains Dr. Humberto Ramírez Amado.
The ophthalmologist and surgeon points out that in the face of this uncertainty, it is advisable take precautions and consult an optometrist to consider the use of anti-reflective lenses.
In addition, Ramírez Amado suggests that one way to protect yourself from the impact of blue light is by the use of filters, whether external or built into the devices.
There are softwares which allow you to reduce the intensity of the screen light, making it warmer and less harmful. These protections They can be adapted to the user’s needs throughout the day.
Recommendations on the use of screens for children and adults
- For children from zero to three years: Psychologist Regina Villagrán recommends avoiding the use of screens at this stage. Although there may be a television in the background at some point, it should not be used intentionally to regulate children’s behavior.
- For children from four to ten years old: Villagrán suggests limiting screen time to a maximum of 30 to 45 minutes a day. It is important not to establish it as a habit or use it as a support tool.
- For children aged 13 to 18: It is suggested that screen time should not exceed two hours per day and should be spread over half-hour periods throughout the day. It is crucial to regulate screen time to prevent it from becoming a habit.
In another sense, Villagrán highlights the Importance of knowing our limits y emotional self-regulation in the case of adults.
The psychologist argues that if symptoms such as insomnia, irritability, anxiety o panicare an indication that the brain is over-stimulated and screen time should be reduced.
Other recommendations given by the doctor and ophthalmologist Ramírez Amado are:
- Avoid using screens at least one hour before bed to regulate blue light peaks and improve sleep quality.
- Increase text size on devices to reduce eye strain.
- Use screen time moderately and combine it with breaks.
- Blink consciously to keep your eyes lubricated and prevent dry eyes.
- Consider using lubricating drops if you use air conditioning, as this can aggravate dry eye problems.
- Get an annual evaluation with an ophthalmologist and, for every hour of screen time, alternate looking at objects more than six meters away to rest your eyes.
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