Impact of Persistent Internet Usage on Psychological Well-being
In the digital age, our constant connectivity has become a topic of concern for mental health professionals. A New York-based psychiatrist, Dr. Zlatin Ivanov, warns that excessive screen time can negatively affect personal life, family, and relationships.
One of the primary concerns is the effect of screen time on sleep. A 2014 study revealed that using screens before bed can disrupt sleep cycles, and this is further exacerbated by the blue light emitted by smartphones. This light can interfere with the body's production of melatonin, a hormone that regulates sleep.
To counteract this, Dr. Ivanov recommends reading a book instead of using a phone or tablet before sleep. Another solution is to wear blue light-blocking glasses, which can help filter blue light and improve sleep quality.
However, not all screen time is detrimental. A 2019 study found that adults who used social media were less likely to experience psychosocial distress, a hallmark of major depression and anxiety. Using screens to maintain connections with established relationships can positively influence mental well-being, but mindless scrolling may lead to feelings of missing out.
The rise of smartphone usage in the last decade is undeniable. In 2011, only 35% of American adults owned a smartphone, but this increased to 81% in 2019. This constant connectivity may make people feel disconnected, as suggested by Dr. Gail Saltz, a clinical associate professor of psychiatry. She believes that constant connectivity may make people feel disconnected and that screen time can replace time invested in real relationships.
To help manage screen time, several tools are available. AppDetox is an app for Android users that allows setting rules and limits for app usage. Apple provides a screen time report on iPhone, breaking down time by category and allowing for downtime and app limits. Many wearables also provide reminders for movement breaks.
It's important to note that not all screen time is avoidable for adults who work on computers for long hours. In such cases, taking small breaks during the day can help reduce the negative effects of screen time.
Researchers have also found that adults who watched TV or used a computer for more than 6 hours per day were more likely to experience moderate to severe depression. In contrast, a 2019 Pew Survey reported that 28% of American adults and about 45% of young adults in the United States reported being 'almost constantly' online, an increase from 21% and 28% respectively in 2015.
In conclusion, while screen time can have negative effects on mental health and sleep, it's not all doom and gloom. Moderation and mindful use of screens are key to maintaining a healthy balance in our digital lives.
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