Screen time is a fairly new concept that we are still trying to learn so much about. From what we understand, screen time makes people entertained from the comfort of their couches for an extended period of time. That being said, with every scroll on any social media platform, or any game that we find on the app store, we are releasing more and more dopamine into our brains.
What is Dopamine?
Dopamine is a "feel-good" neurotransmitter. It is the chemical messenger in the brain that helps the cells communicate with each other. Dopamine can help to fuel curiosity, which when we find out what caused that curiosity, can release more dopamine.
Screen Time Affects on the Brain
Like other addictive substances, screen time can become addictive if not limited. In moderation, screen time can be educational, helpful, and entertaining. By abusing the power of your screens, you can end up spending hours a day in front of a screen and you are unsure as to where the time has gone. When you are scrolling, a person experiences what is known as hyperarousal. Hyperarousal is a state of heightened awareness and anxiety that can cause physiological and psychological symptoms. A lot of the time, hyperarousal can be mistaken for dopamine release. When a person is scrolling and becomes hyper aroused, the person is not going to want to stop that behavior and when they do, when their brains aren't preoccupied with something else, they're going to resort back to that screen.
What are Some Ways to Help Lower my Screen Time?
There are multiple different resources to help a person decrease their screen time intake. Here are a few methods that have helped others:
Track your screen time: Use a screen time tracker on your phone to see how much time you spend on it. You can then use that time for more productive activities.
Take breaks: Taking a break from your screen can help with your mood, focus, and sleep.
Turn off notifications: You can choose which apps you want to receive notifications from in your phone settings.
Leave your phone behind: Try to keep your phone out of sight and out of mind.
Establish tech-free zones: Create areas in your home or workplace where you don't use devices. For example, you could establish a rule that phones aren't allowed in the living room or dining room.
Pick up a new hobby: Studies show that engaging in activities you enjoy can help you decrease your reliance on social media.
Turn on a screen limit: If you have an Apple iPhone, there is a feature that allows you to set a limit for a certain amount of time you are on your phone until you phone will lock and force you to take a break. To access this feature, follow these steps:
Open settings app
Tap Screen Time
Tap Downtime (Downtime allows you to choose that apps and phone calls that you would like to be available during downtime. These times can be scheduled)
Tap App Limits (App Limits allow a daily time slot for certain apps that you would like to manage)
Tap Screen Distance (Screen Distance reduces eye strain and will alert you to hold your device with Face ID at a recommended distance)
How Blue Light Affects Sleep
When someone is looking at any type of device, whether it be a smart phone, tablet, or computer screen, they are looking at blue light. Each of these devices emits blue light. So what is blue light? Blue light is a type of light that is part of the visible light spectrum, with a wavelength of 380–500 nanometers and a high energy level. It's also known as high-energy visible light. When looking at blue light for extended periods of time, the blue light eventually starts to suppress the body's natural melatonin, which helps to regulate our sleep schedules. More of it during the day helps us to stay awake, but that also is the case for at night. The more that we are feeding blue light into our bodies at night, the longer that we are going to stay awake. Like the limiting screen time, there are ways to help us lower our intake of blue light during the night. Here are some tips to help lower our blue light intake during the day, as well as at night:
Blue Light Glasses: Blue light glasses are an up and coming necessity for anyone these days, but especially to students, office careers, and any profession that requires someone to use a computer/device for an extended period of time. Just like prescription glasses, blue light glasses have a protective coating on the lense to try to limit the exposure we have to blue light. They make these in very fashionable frames, click here for a good website!
Eat Yellow, Orange, or Red Vegetables: This helps the effects of blue light of blue light on our bodies because the Beta Carotene found in these veggies help to protect our eyes.
Try to Turn Screens Off a few Hours Before Bed: Turning off our devices a few hours before bed can do wonders for our sleep cycles. This gives our brains and our eyes a rest before we go to sleep for the night. Take this extra time to pick up some new hobbies! Such as reading, painting, crocheting, and maybe even listening to a podcast. You could also take this time to get caught up on household chores!
In Summary
It is a challenge to try and break out of the norm of looking at our devices. Even with these tips today, it will still be challenging to break out of that cycle. If you are trying to lower your screen time and blue light consumption, do not be discouraged if it is difficult for the first few weeks. Eventually your body is going to get into a routine that will regulate yourself. Don't give up!
Comments