less screen-time, more sunshine

Did you know that in 2019, Americans spent more than 3 hours a day on their phone? In other words, in a year, you spend 45 days in total on a smartphone. That’s enough time to go on a solo backpacking trip to Europe or Asia! 

It’s not just the amount of time we spend, it is also the number of times we are distracted per day. On average, Americans pick up their phone 58 times a day, for a few minutes of mindless scrolling. It’s not technology that we are addicted to, we’ve become addicted to being distracted.

Whether it is mindlessly checking Instagram, cat videos or picking up the phone whenever we hear a notification ping, we are constantly distracted. Not only does this undermine our productivity at work, but we undermine our own ability to be present in our daily lives. 

The consequence of not being present is quite evident in the rapid decline in mental health. People are more anxious, irritable, depressed and unable to stay focused at work. Being constantly distracted has trained our minds to produce restless, racing thoughts—making us unable to fully live in the moment and live life to the fullest.

In a tech-savvy world, it is impossible to escape screen time. However, it is still important to find ways to manage this. As humans, we are not designed to sit all day staring at a screen. But, that’s what we’ve been doing. So, what toll has this taken on us, mentally and physically?

Too much screen time symptoms

Depression, anxiety, obesity, heart disease and joint problems have all worsened under technology that was supposed to make our lives easier. The worst part is that these are affecting children the most. 

It has been estimated that on average, some kids can spend as much as seven hours a day glued to a screen. Whether this is in front of a TV or playing games on their parents’ iPads—kids spend more hours in front of a screen than they do sleeping.

The scary hidden result of this is that too much screen time for kids is changing the biology of their brains. Studies show that a child who spends more than seven hours a day in front of a screen has a thinner brain cortex (grey matter). These kids show significantly lower cognitive abilities when it comes to language and critical reasoning abilities. 

Can too much screen time cause headaches?

Absolutely. This is mainly due to the sheer amount of strain on the eye as we stare and scroll through a screen. Also known as digital eye strain, it has been linked to back and neck pain, dry eyes, headaches and blurred vision. 

How too much screen time affects your biology

How much is too much screen time?

So, this begs the question—how much is too much screen time? Obviously, if you are someone who works in the tech field—programmers, architects, engineers, marketers, etc, there’s not much you can do to avoid it. However, picking up your phone 58 times a day is certainly excessive!

You can avoid unnecessary screen time during your downtime (e.g. before you go to bed, during meals, enjoying a few minutes with friends & family etc.). Practice turning off all smart devices about an hour before you go to sleep. In addition to reducing screen time per session, be more mindful about the number of times you pick up the phone, and hence are distracted. Depending on which device you’re using, most smartphones and computer companies recognize this issue and provide screen-time monitoring features where you can set time limits and ‘off hours’.

How Too Much Screen Time Affects Mental Health

It is ironic that modern technologies we have, were originally intended to make us more productive, and yet we see the opposite outcome in today's society. The main reason technology makes us less productive is because it disengages us from reality. 

What was once a useful interaction at a coffee shop is now reduced to a text message or voice call. This also makes it harder to set boundaries between our work life and personal life. It is hard to do meaningful work when you are bombarded by text messages and notifications. It makes it harder to engage and live in the present moment.

Does too much screen time risk children’s mental health?

Absolutely. Too much screen time has a huge impact on children’s mental health. On top of the destructive and addictive nature of digital applications like social media, it can affect children’s social skills. It can also prevent them from getting physical activity and the uplifting mood associated with physical exercise.

The sunshine vitamin

If there was one thing we learned from the Covid-19 pandemic, it is the value of the sun. People realized quickly that Vitamin D deficiency can lead to a plethora of mental and physical health conditions, which included reduced immunity. Vitamin D is produced by human skin when it’s exposed to UV rays from the sun.

Vitamin D regulates calcium levels in the body, and hence the growth of bone tissue (calcium is needed for bone synthesis). So, spending time in the sun can literally make your bones and muscles stronger. 

Vitamin D is also renowned for its role in immune function. It is shown to improve the response of T-cells and macrophages, which are important cells in the immune response. Basically, more time in the sun will also help you combat the risk of contracting the flu & viruses like COVID-19.

Benefits of the sun- for your mood

Did you also know that Vitamin D is not just a vitamin, but also a hormone? A hormone that can influence chemicals in the brain that regulate mood? It influences the levels of serotonin and dopamine in the brain.

Researchers have found that Vitamin D receptors are located in the same parts of the brains as those linked to depression. Mental health disorders like Seasonal Affective Disorder, that is prevalent during the winter and feels a lot like depression, are thought to be linked to reduced Vitamin D.

The bottom line

The sun is a blessing for humans, but like with all good things, there can be too much of it. The sun’s harsh UV rays are the main culprit behind damaged skin, as it produces damaging free radicals. Fortunately, using a healthy sunscreen will let us enjoy the sun without damaging our skin. 

At Sunmud, we are committed to producing robust SPF products in a way that benefits our consumers, local communities and the environment. We use high quality plant actives that are sourced through sustainable practices, and that are not only kind to your skin but also to our environment.