Negative effects of screen time
Do you monitor how long your children spend in front of a screen every day?
Screen time refers to time spent on computers, tablets, cellphones or in front of the TV. Too much time spent behind these devices can have serious negative effects on the physical and emotional wellbeing and social development of your children.
A recent study in the United Kingdom involving 4500 children (around age 10) revealed that screen time in excess of two hours per day put kids at risk for type 2 diabetes. Tests showed that their bodies weren’t using insulin effectively to process sugar, a condition called insulin resistance.
Studies such as these are important to alert parents to be more conscious of how much time their kids spend in front of various devices, especially if they are used as a way to keep kids entertained for hours on end.
Negative effects
Physical health problems
- decrease in physical activity leading to muscle weakness and possible obesity
- fatigue/exhaustion
- eye strain
- headaches
- neck and back pain
Mental and emotional problems
- behavioural problems
- irritability
- poor self-esteem
- depression
- aggression
Social issues
- no family time
- loss of social skills
- drop in school performance
Physical health problems
Health problems include digital eye strain, headaches, neck and shoulder pain as well as obesity linked to a lack of physical exercise. Kids are spending hours in a sedentary position, eating high-calorie snack foods, so they’re gaining weight. Childhood obesity is at an all-time high and a serious problem in many countries throughout the world. Obesity in children is just as dangerous as it is in adults and can lead to diabetes, heart disease and strain on the joints.
With the long hours spent in front of a TV screen or computer, kids are not getting the rest they need, contributing to poor concentration, exhaustion and increased moodiness.
Cellphones and tablets emit a blue light which can cause sleep delays. The blue light supresses melatonin, an important hormone for a natural sleep cycle. As it gets closer to bed time, the body releases these hormones to get ready for sleep, but exposure to blue light can ‘trick’ the body into thinking it is daytime and natural sleep cycles go out of sync. This can cause a significant sleep deficit in children.
Turn it around
- Set new maximum screen time guidelines for your child. How you implement these new boundaries will depend on how old your children are. It may be very easy to decrease a toddler’s screen time, while it may be difficult to do so for a teenager.
- Engage your older children in conversation about why you are bringing in new boundaries. Let them know the dangers of too much screen time and why you want to reduce it. Start off slowly and introduce new ways to keep kids busy.
- Set rules about where certain devices may be used and where not. For example, no cellphones at the dinner table and no TV in the morning before school.
- Ensure that your child is eating three balanced meals a day. Consider the snacks you buy. Switch high-fat snacks to healthy options like low-calories crackers, nuts, dried fruit and rice cakes.
- Teach kids to sit up straight when at the computer and not to slouch on the couch in front of the TV.
- Ensure that your child gets enough sleep. 10 to 11 hours is mandatory for school-going children who need to be well-rested in order to learn. Grade 1s to 3s should be in bed by 7:30pm.
- Cellphones should not be charged in the child’s bedroom at night.
- All devices should be put away about an hour or so before bed.
- Take the TV out of your child’s room.
Mental and emotional problems
Research shows that too much time in front of a screen makes kids moody, agitated and depressed. They may show signs of poor self-esteem and even become aggressive, especially if they are allowed to play violent games or watch movies that are not appropriate for their age group. Kids who are constantly exposed to violence become desensitised and may struggle to tell the different between right and wrong.
A 2015 study in the United Kingdom revealed that children who watched TV or spent more than three hours per day on computers, tablets or smart phones had higher levels of anxiety and depression.
Turn it around
- Don’t allow your children to watch TV programmes, movies or play games that are restricted above their current age.
- If you do, be on hand to discuss important issues with your child – violence, risky sexual behaviour and the effects of alcohol, drugs and smoking.
- Make homework and outdoor activities a priority before screen time
Social issues
Children who spend too much time in front of a screen do not learn the necessary social skills they need to become functioning adults. In order to do so, kids need to interact with parents, siblings and friends on a face-to-face basis. By not developing and refining these skills at a young age, the child is set back and may be unable to connect or communicate with people. They are also likely to struggle at school and parents may notice a distinct drop in academic performance.
Turn it around
- Set aside a few hours per week for ‘no technology time’.
- Talk to your children – take a walk around the block or the garden or play a ball game together. Start a conversation.
- Eat meals at the table with your child, not in front of the TV. Do not allow them to eat in front of the computer or while playing video games.
- Do something fun together – an activity where you can talk to your child, like a trip to the zoo, mini golf or a camping trip.
How much is too much?
Consider these guidelines from the American Academy of Paediatrics on recommended screen times for children.
- Babies and toddlers – no screen time
- 18 months to 2 years – limited time, with the supervision of a parent or caregiver
- 2 to 5 years – 1 hour per day (educational only, with parent/caregiver)
- 6 to 18 years – parents should place consistent limits on screen time. Academics, physical activity and sleep must come before screen time.
Resources
- Habyts, habyts.com
- Nemours Children’s Health, kidshealth.org
- Daily Mail UK, www.dailymail.co.uk