Dr. Sindhu M.V, Consultant – Paediatrics & Paediatric Intensive Care, Aster RV Hospital In today’s digital era, screens are an integral part of our life. Post COVID, from learning to entertainment and social interactions, all of us are spending more time in front of screen than ever before. While technologies are beneficial, excessive screen time can negatively impact a child’s development, physical and mental health, and over all well-being.
As a pediatrician, I frequently encounter concerned parents asking: How much screen time is too much? and how can we create a healthy balance? Let’s explore the effects of screen time, recommended guidelines, and practical strategies to ensure responsible usage.
Too much screen exposure can affect children in multiple ways:
Sleep Disruptions: Screens emit blue light which suppresses melatonin (the hormone responsible for sleep). This can result in difficulty falling asleep, poor quality of sleep and disturbed sleep pattern.
Delayed Social, Language and Emotional Development: Children who spend excessive time on screens may have fewer face-to-face interactions, leading to delays in language development, reduced empathy, and difficulty understanding social cues.
Obesity and Physical Health Concerns: Sedentary screen time replaces active play, leading to decreased physical activity, a higher risk of obesity, and related health problems such as diabetes and poor posture. Food advertisement is an important link connecting media time with unhealthy food consumption and subsequent obesity.
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Attention and Learning Challenges: The fast-paced content on digital platforms can shorten a child’s attention span, making it harder for them to focus in school and develop patience for problem-solving.
Emotional and Behavioral Issues: Increased screen time has been linked to irritability, anxiety, depression, and difficulty managing emotions. Exposure to violent or inappropriate content can also influence aggressive or impulsive behaviors.
Eye Strain and Headaches: Extended screen use, especially close-up viewing, can lead to digital eye strain, headaches, dry eyes, and even nearsightedness (myopia).
Practical Tips for Managing Screen Time
Striking the right balance between screen time and other activities can be challenging, especially with screens being so accessible in our daily lives. Here are some practical, real-life strategies that parents and caregivers can use to help children develop healthy digital habits while ensuring their overall well-being.
- Create Screen-Free Zones at Home
Designate specific areas in the house where screens are not allowed. This helps in reducing passive screen exposure and encourages family bonding.
- Set a Daily Screen Time Schedule
A structured screen time schedule helps children understand when and for how long they can use devices.
- Encourage Active Breaks (The 20-20-20 Rule)
Spending long hours on screens can lead to eye strain, poor posture, and reduced physical activity. Introducing short breaks ensures better health and engagement in non-digital activities.
- Prioritize Outdoor Play and Physical Activities
Outdoor play is crucial for a child’s physical and mental development. It reduces stress, strengthens muscles, and encourages creativity.
- Co-View and Discuss Digital Content
Instead of banning screens altogether, engage with your child while they watch or play. This helps them understand educational content, internet safety, and digital responsibility.
- Monitor and Use Parental Controls
While technology is a great learning tool, not all content is child-friendly. Using parental controls ensures kids access only appropriate and educational content.
- No Screens Before Bedtime (at Least 1 Hour Before Sleep)
Screen exposure before bedtime disrupts melatonin production, making it harder for kids to sleep.
- Be a Role Model:
Children imitate their parents. If they see you glued to a screen, they are likely to do the same.
- Use Screens for Learning, Not Just Entertainment:
Encourage children to use screens as a tool for learning and creativity, rather than passive entertainment.
- Encourage Social Interaction:
Screens should not replace face-to-face human interactions, which are essential for a child’s social skills and emotional development.
Technology is an integral part of modern life, and rather than completely banning screen time, moderation and mindful use are the keys to raising a healthy, well-rounded child. By setting clear boundaries, offering alternative activities, and actively engaging in children’s digital experiences, parents can help shape responsible digital habits while promoting a balanced lifestyle. Let’s guide our children to use technology as a tool for learning and creativity, rather than letting it replace real-world interactions and experiences.
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