Is there a connection between screen time, anxiety and learning ability?

For many of us, unwinding or taking a break means opening Instagram or mindlessly scrolling on a digital device. We associate it with rest. However, do you know that the activity actually stresses your mind and is not serving as 'me time' in the real sense? And this is true if you are doomscrolling, even sacrificing your sleep. Sleep deprivation in itself can increase anxiety levels, and the impact gets compounded with binge scrolling. Increased screen time on mobile phones or watching TV could also put your heart in grave danger. Recent research indicates that each additional hour of screen time increases cardiometabolic risk by 1 in 100. 

According to the Program for International Student Assessment (PISA), a 14-year-old child spends 6–8 hours a day in front of screens, mostly for entertainment. Girls enjoy browsing through social media, while boys are addicted to games. The sleeplessness caused by this will adversely affect their learning ability and mental prowess. 

The constant urge to check your mobile phone while engaged in an activity or task is called microdistraction. You may be distracted like this at least 50–60 times a day, which eventually lowers the intensity of brain function. Reading something with concentration, too, becomes extremely difficult.

How to improve sleep quality?
The blue light emitted by screens interferes with the production of the sleep-inducing hormone melatonin. The intensity of the rays and the duration of exposure play a crucial role in sleep quality. Switching off screens at least 90 minutes before bed will significantly improve sleep quality. 

The 20–20–20 rule is a simple eye–care technique to reduce digital eye strain. For every 20 minutes of screen use, take a 20-second break and focus on an object at least 20 feet away. According to recent ophthalmology studies, this technique can significantly reduce digital eye strain. Various experiments and observations show that screen time could be reduced by 20–30 per cent if you check notifications or read messages only once every hour, and switch on focus mode and an app timer. 

You could also impose screen–light rules that apply to the entire house. Screens shouldn’t be allowed in the dining area and bedrooms. The first 30 minutes of the day and the last 90 minutes of the night should be screen-free. Both teachers and parents should try to bring these changes into their own lives before teaching students about balancing.