The Tips to Reduce Screen Time’s Impact on Children’s Physical and Mental Health

As technology advances, screen time has become an increasingly prevalent part of children's daily lives. While screens can provide educational and entertainment benefits, excessive screen time can adversely affect children's physical and mental health. In this blog post, we will explore the tips to reduce screen time's impact on children's physical and mental health.

Tips to Reduce Screen Time’s Impact on Children’s Physical Health

Encourage physical activity

Excessive screen time can have negative effects on children's physical health, including developmental delays, poor posture, and decreased physical activity. According to a study published in the Journal of Paediatrics, excessive screen time in young children can lead to language, communication, and social skills delays. This is because children's brains develop through social interaction and hands-on experiences, which screen time cannot provide.

Promote healthy sleep habits

Screen time can interfere with children's sleep, essential for overall health and development. The blue light emitted by screens can disrupt the production of the hormone melatonin, which regulates sleep. This can make it more difficult for children to fall asleep and stay asleep, leading to daytime fatigue, irritability, and difficulty concentrating. Establish a consistent bedtime routine and limit screen time before bedtime to promote healthy sleep habits.

Improving children's posture during screen time

Furthermore, excessive screen time can lead to poor posture, which can cause back and neck pain. This is because children often sit in awkward positions while using screens, which can lead to muscle strain and tension. Additionally, children who spend too much time in front of screens are less likely to engage in physical activity, which can lead to weight gain and other health problems. Here are two ways to counteract these issues:

Ergonomic Setup: Ensure screens are at eye level and use stands for tablets or smartphones to reduce neck bending.
Strength Exercises: Introduce kid-friendly yoga or Pilates to boost core strength and promote good posture.

Set screen time limits

The American Academy of Paediatrics recommends that children ages 2 to 5 have no more than one hour of screen time per day, and children ages 6 and older have consistent limits on the amount of screen time they have each day.

Tips to Reduce Screen Time’s Impact on Children’s Mental Health

Excessive screen time can also have negative effects on children's mental health, including behaviour problems and sleep disturbances. According to a study published in JAMA Paediatrics, excessive screen time in young children can lead to behaviour problems such as hyperactivity, emotional problems, and difficulty with peers. Here are a few ways to avoid screen time's impact on children's mental health.

Monitor Content

Monitor the content children access on screens and ensure it is age-appropriate and educational. Excessive screen time in young children can lead to behaviour problems such as hyperactivity, emotional problems, and difficulty with peers. Similarly to physical health, screen time can promote good mental health in children. The new skills they learn from educational apps and games can help children build self-confidence and a sense of accomplishment.

Encourage face-to-face meetings:

Children's brains develop through social interaction and hands-on experiences, which screen time cannot provide. Excessive screen time in young children can lead to language, communication, and social skills delays. Technology-based therapies, such as virtual reality exposure therapy, can also treat mental health conditions such as anxiety and phobias.

Using Screen Time to Improve Physical and Mental Health in Children

Screen time can be a valuable tool for children's learning, socialization, mental health and overall well-being when used in moderation and with parental supervision. Here are some ways screen time benefits both physical and mental health:

Physical Health

While excessive screen time can have negative effects on children's health, it can also be used in a positive way to benefit their development. For example, educational apps and games can help children learn new skills. Additionally, screen time can encourage physical activity, such as through dance or fitness videos, or support mental health through meditation or mindfulness apps.

Mental Health

Similarly to physical health, screen time can promote good child and adolescent mental health. The new skills they learn from educational apps and games can help children build self-confidence and a sense of accomplishment, while creative apps like drawing or music-making can promote self-expression and stress relief. Video calls and social media can also help children stay connected with friends and family, reducing feelings of isolation and loneliness, which can be particularly relevant in a transient city such as Hong Kong. Technology-based therapies, such as virtual reality exposure therapy, can also treat mental health conditions such as anxiety and phobias.

Excessive screen time can adversely affect children's physical and mental health, but it's important not to get overanxious about it. Screens don’t have to be the enemy; parents can take steps to manage screen time and the content imbibed to ensure their children stay active, healthy and fulfilled. By setting screen time limits, encouraging physical activity, promoting healthy sleep habits, and monitoring content, parents can help their children develop healthy habits that will promote overall health and well-being. Our behavioural therapists at OT&P Healthcare can also provide support and resources for parents concerned about screen time's impact on their children's health.