Is Your Phone Stealing Your Sleep? Master Simple Strategies for Screen Time

• Written by Mudit Handa

  Reviewed by Akhil Pillai

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Urban Indian millennials face a unique blend of traditional societal pressures and modern, fast-paced work environments, aggravated by constant digital connectivity. And why not? After all, data is cheapest in India!

But what about your mental peace? Addressing mental well-being requires a dual approach focusing on stress management and intentional digital disconnection.

If you’ve gone sleepless, spending a significant portion of your time on your phone and laptop, this article is for you. It will guide you through the practical tips for good sleep with managed screen time.

Managed Screen Time: Key to Sound Health

Want to cut back on screen time? A digital detox can seriously help deal with the downsides of using tech too much, and it has some great benefits, such as those discussed below:

Sharpening Your Brainpower

Reduced screen time is vital for mental health, promoting clearer thinking and emotional balance by reducing stress and anxiety from constant notifications. The break from instant online replies lowers physical stress (like a racing heart and high cortisol) and allows for introspection. Reclaiming attention enhances creativity, presence, face-to-face connections, and self-confidence.

Improving Physical Health

Cutting back on screen time is crucial for your overall physical health. It naturally improves sleep quality by reducing blue light exposure before bed and helps mitigate digital eye strain. Moreover, disconnecting from devices creates opportunities for increased physical activity, contributing to better cardiovascular health and energy levels.

Fostering Deeper Real-World Connections

By intentionally disconnecting from digital devices, people are better able to connect with those around them in the physical world. This leads to more present and meaningful interactions with family, friends, and colleagues. It encourages active listening and genuine presence, strengthening interpersonal relationships that often suffer due to phubbing (phone snubbing).

Reclaiming Time and Focus

You have unlocked extra time with a digital detox. previously wasted scrolling and being distracted. This freed-up time can be redirected toward personal goals, creative pursuits, or hobbies, improving focused attention, productivity, and the ability to handle complex tasks. Stepping away from devices unlocks a significant reservoir of time for strategic reinvestment.

Being true to yourself and your beliefs is key. When you take back control of your attention, you boost your creativity, improve your focus, strengthen your relationships, and ultimately feel more confident.

Now that you’ve unlocked the benefits of a managed screen time, you should know the ideal screen time for adults and children.

How Much Screen Time is Healthy for the Eyes?

While there’s no universally defined screen time, you must follow the 20-20-20 Rule, the most critical guideline for preventing digital eye strain:

• Every 20 minutes, look away from your screen.
• Focus on an object at least 20 feet away.
• Do this for at least 20 seconds.

For children, screen time limits are often more strictly defined to protect developing vision and encourage physical activity:

• Age 2 to 5: Limit non-educational screen time to one hour per day.
• Age 6 and Older: There’s no fixed time limit, but screen time should be balanced with at least one hour of physical activity, sufficient sleep, and hands-on, real-world play. The 20-20-20 rule is also important for this age group.

How to Improve Eye Health With Managed Screen Time?

Want to find a good balance with your screen time? It's all about being mindful of how you use tech every day, aiming for a healthy balance rather than cutting it out completely.

• Try the 20-20-20 Rule: If you're stuck at your desk, this one is key for your eyes. Every 20 minutes, stop and look at something 20 feet away for at least 20 seconds.
• Go Grayscale: Try switching your phone screen to black-and-white. Those bright colours apps use are designed to hook you. Ditching them makes your phone way less tempting.
• Stop Checking Your Feed: Instead of hopping on email, social media, or the news every time, pick just 2 or 3 specific times during the day (like 9 AM, 1 PM, and 5 PM) to handle all those not-so-urgent messages.
• Keep Your Phone Out of the Bedroom: Charge your phone somewhere else overnight. Use a regular alarm clock instead. This stops you from scrolling right before bed or as soon as you wake up.
• Knit Your Digital Chores Together: Group similar online tasks (paying bills, shopping, research) and give yourself a firm time limit for that whole batch. It helps you stay focused and keeps your digital time contained.
• See Where Your Time Goes: Use your device's screen time tracker. Check the data every week to see exactly what's eating up your time, and then tweak your habits based on the facts.
• Tidy Up Your Feed: Don't hesitate to unfollow accounts that just make you feel bad, stressed, or inadequate. Make sure your digital space genuinely helps or inspires you, instead of draining you.

This simple strategy will help you manage your screen time better and set boundaries for your digital footprint.

With your mobile phone use now limited, it’s time to put that freed-up time to a useful purpose.

>> Read More: Sleep Well for Stronger Immunity

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Disclaimer: Verifying the policy details and coverage with the official policy documents is essential. Additionally, please consult a professional medical expert to verify the details of your health concerns.