Screens are now ubiquitous in our everyday lives. Gone are the days of merely ‘a television in every living room’, having been replaced by ‘a television in every pocket and purse’; over 53.5 million people in the UK own a smartphone, with a majority using their phone multiple times a day for extended periods of time. But is all this screen time good for us? and should we be making more effort to get out into green spaces a little more often?
The Physical Impact of Screen Time
The physical act of giving time to screens can have a serious impact on our bodies physically. Our eyes can receive the brunt of the physical ‘damage’, as changes to our attention patterns change the way we use our eyes – threatening their functionality. Optometry experts at contact lens providers Lenstore illustrated the mechanics of screen time and eye impact:
“Too much screentime can have an impact on our eyes. The reduced amount of blinking can cause our eyes to dry out and become tired quicker. It’s best to take regular breaks to look at things that are further away – a great approach is the 20-20-20 rule. Every 20 minutes, take 20 seconds to look at something 20 feet or more away. Small changes like this, as well as ensuring your sitting position is comfortable and not too close to your screen, can really make a difference to your eye health.”
Much has also been made of the ‘blue light’ given off by screens, which can have a detrimental impact on our bodies’ circadian rhythms. Our brains interpret the light given off by the screen as daylight, mitigating the production of sleep hormones like melatonin. This has the result of affecting the quality of our sleep, with knock-on effects for everything from digestive processes to heart health.
In contrast, a series of studies found that when people spend time in natural surroundings, such as forests, parks and other places with plenty of green they experience increased immune function.
Mental Health Concerns
There are also significant mental health concerns surrounding extensive screen time. On a direct level, the impact of screen time on sleep can also affect the regulation of stress hormones, resulting in higher levels of emotional instability.
However, the bigger mental health concerns come from what lies on the other side of the screen. The reasons for our extensive screen time often stem from a search for stimuli, and the ‘reward system’ afforded by social media interactions and notifications. Over reliance on these mechanisms to generate ‘happy hormones’ can result in further instability.
Make a vow to spend 30 minutes per day in nature, that could be a lunchtime walk, sitting in your local park or wild swim. A 2009 study published in the Journal of Epidemiology and Community Health found that people who lived within 1 km of a park or a wooded area experienced less anxiety and depression than those who lived farther away from green space.
Reducing Screen Time For More Green Time
While screen time is not innately dangerous in moderation, it is the excessive use of phones, computers and televisions that can impact us most severely – as well as the times at which we use them. To improve your sleep, you could impose a “no screens before bed” rule that requires you to turn off devices two hours before you sleep.
Plan your day, so that you get time to spend in nature: exercise outside instead of going to the gym; have lunch in the park and dedicate as much of your weekends as you can out in nature, it will lift your mood and improve your overall health.
Photography by James Francis
