With tablets, phones, TVs, computers-kids today live in a sea of technology. While these tools can be quite useful and a lot of fun, sometimes too much of a “good thing” is a problem-especially when it comes down to mental health. In this article, we will take a closer look at what happens when kids spend too much time on their screens and how to find a balance conducive to good mental and physical health.
Why are kids spending so much time on screens?
Equally simple to understand is why screens have become a big part of kids’ lives. The reliance on “screens” has increased dramatically. Compared to pre-COVID, screens have transitioned from a primary source of entertainment to an academic, professional, and social tool: they are now a key part of how they go to school, do their homework, communicate with their friends, play games, and watch their favorite shows.
However, current research is extensive and clear on the subject: too much screen time feeds anxiety, depression, poor focus, and even behavior problems. This is why it is important for parents to be aware the effects of an over doing it when it comes to using tech and to recognize the symptoms in their kids. With excessive screen exposure, emotions and behaviors are different depending on age and setting.
One of the primary effects of increased screen time is poor sleep. Younger children who have excessive screen time have problems sleeping which causes other issues: Poor sleep will make the child cranky, hyperactive or not as focused. The blue light coming from screens makes kids feel less sleepy at night and interferes with their sleep patterns. In the absence of good-quality sleep, kids are more likely to feel anxious, distracted, or even depressed. It is a vicious circle too; sleep disruptions because of high screen time contribute to poor sleep and, in turn, disturbs sleep even more. Parents must be aware that that these negative changes will not happen overnight either so they must keep a close eye on changes they notice when granting access to tech.
Video calls to the family or some learning applications are good, but not all social interactions online are good or appropriate. Recent research has established that heavy use of social media is among the sources contributing to poor mental health in children and adolescents, particularly in girls who were found to be at higher-than-normal risk for depression. It is not only a question of the time kids have spent in front of a screen but also of how they spend that time.
It is not all in the head either! Too much exposure to screen time has adverse effects not only on the brain but also the body as well. Research also shows that increased screen time correlates with decreased physical activity (AKA “sedentary lifestyle”) and several other physical issues. Staying in one sitting position for prolonged periods is associated with weight gain, deformed posture, and other aches and pains. Keeping kids active keeps them fit and healthy overall and. If large companies around the world have taken steps to address this issue in their office employees, parents can and should be proactive with their kids about minimizing screen time and promoting sports and physical activity.
How Parents Can Help
The good news is, there are some straightforward ways for parents to help kids with healthy uses of tech. Here are some suggestions:
Establish clear limits to the amount of screen time to ensure that screen time is not interfering with sleeping, playing outside, or time spent with the family.
Establish screen-free zones: Bedrooms and dining rooms should not have screens, as this leads to better sleeping and increased family time.
Encourage Other Activities: Suggest playing outside, reading, or other hobbies rather than immediately reaching for a screen.
Monitor content: Pay attention to what your children watch or play. Whenever possible, guide them toward educational and interactive choices. Parents should be aware that there are several “age filters” that can be activated at several levels of Tech use. Directly on phones, tablets, and computers, but also on a network (wi-fi) level as well.
Be a good example: The best way for kids to understand healthy patterns of using screens is by observing it themselves from parents who model this. Good sleep hygiene benefits everyone!
Limit Blue Light: Make use of the many “blue light filter” apps to minimize the stimulating effect of blue light before bedtime. These can be found for virtually every modern phone or computer, and many have “auto” settings that automatically adjusts blue light emissions depending on time of day.
Finding the Right Balance
Screens are here to stay, and that is fine. It is how one can help kids find that healthy balance where they would be able to gain all the benefits from technology rather than having technology rule their lives. With just a little guidance, children can grow up to be happy, healthy, and set up for success in this digital world.
Jose Hernandez
Jose Hernandez is a 4rd-year medical student at Saint James School of Medicine completing his clinical rotations in South Texas. He was born in Cuba and was raised in South Florida. In his free time, he plays several musical instruments, writes and records music, and loves to travel. He aspires to become an intensivist focusing on underserved communities.