Constant scrolling can create more problems than you think.
Many of us are guilty for sitting on our phones or tech devices for hours on end after a long day of work. While it can be an easy way to relax, being on your phone “too much” can actually be having an affect on your health.
Issuing a warning that some people may want to cut back on their phone usage, ITV’s resident doctor Amir Khan has taken to social media to share his advice.
While he does admit that phones have become a regular part of our daily lives, from keeping in contact with family, checking the news or streaming a new show, it can also be doing more damage than you think.
Taking to TikTok yesterday (September 7), the NHS GP has shared a few ways too much time phone use can affect your health. In the clip, he said: “Phones are amazing. We depend on them for lots of different things and for many people they are a lifeline. But constant scrolling can do more to your body than you think.
Below are five science-backed effects that may make you think twice about spending extra time on your phone after a long day.
Five ways excessive phone use can impact your health
1. Digital eye strain
Otherwise known as computer vision syndrome, spending too much time on your devices can have an impact on your eye health.
According to Dr Amir, your blink rate can drop up to 60 per cent when you stare at screens. Drying out the surface of your eyes, this can cause headaches, blurred vision and eye fatigue.
To combat this, he recommends taking a break every 20 minutes and to go outside in nature. This will help as your eyes will be able to switch between focusing between items that are nearby and far away.
2. Tech neck and posture changes
The GP said: “Tilting your neck forward by 60 degrees to look at your phone increases the load on your neck to around 27kg. That is like carrying a seven-year-old on your neck all day.”
Over time, this can lead to muscle strain and could potentially change the curvature of your spine. Along with taking regular breaks, you should aim to do some neck exercises.
3. Sleep disruption
The blue light from your phone screen can suppress melatonin, which signals when it is time to go to sleep. Dr Amir warns that even 30 minutes of phone use before bed can delay you falling asleep, as well reduce deep restorative sleep.
4. Mental Health
The Good Morning Britain doctor adds: “Multiple studies link high screen time with increased rates of anxiety, depression and reduced life satisfaction, especially in teenagers and young adults.”
Due to constant notifications on our phones, the brain is kept in a state of alert which stops it from resting. It is important to keep meeting up with friends and family in person to keep the connection strong rather than staring blankly at your screen.
5. Reduced physical activity
Quite self explanatory, the more time we spend on your phones the less time we are engaging in physical activity. Constant sedentary behaviour has been linked to a variety of worrying health conditions, such as obesity, higher risk of heart disease and type 2 diabetes.
These concerns can also arise even if you exercise later in the day. The doctor advises moving regularly as “sitting is the new smoking”.
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