The 9 simple ways to break your tech habit – after scientists warn of dangerous impact on sleep

WHETHER we like it or not, technology is everywhere and it’s becoming increasingly hard, if not impossible to swerve it.

For many of us, it’s only when we haven’t got access to our phones, that it hits us how much we rely on them – to check emails, messages, and scroll through news and videos.

The devices are always in our hands, accompanying through work, social occasions, in bed and even on the loo.

Our constant exposure to screens certainly takes its toll, with new research warning of their dangerous impact on our sleep.

Experts at the American Cancer Society found that adults who use a mobile phone or tablet directly before going to bed were less likely to get a good night's rest.

Screen time before bed led to poorer quality sleep and reduced snooze time, they said.

Nighttime scrollers were 33 per cent more likely to suffer from a bad night's sleep compared to those who shunned screens, and they were also more likely to go to bed later.

Overall, people who used screens before bed each day had 48 minutes less sleep every week.

Authors reckoned the light from screens may play a part, writing in JAMA Network Open: “Light exposure at night can disrupt sleep by disrupting this natural cycle through delaying the onset of melatonin.

“This can lead to reduced sleepiness and increased alertness.”

Recent figures from Ofcom’s Online Nation report 2024show that the time adults in the UK spend online – across smartphone, tablets and computers – jumped by nearly one hour in a year, to an average of four hours 20 minutes a day.

That’s a large chunk of our day that we’re all glued to our screens.

Young adults spent the most time online, with 18 – 24 year olds spending an average of six hours, compared to people aged 65 plus, who spent around three hours, 10 minutes using tech.

Gen Z women are also avid users, tallying up six hours and 36 minutes of screen time – more than their male counterparts.

The daily average for women overall is four hours, 36 minutes, compared four hours and three minutes for men.

“Like with everything, screen time has its pros and cons,”; says Professor Margareta James, psychologist at Harley Street Wellbeing Clinic.

“As technology keeps evolving, it’s important to understand its impact on our mental and physical health.

“Used with discernment, technology is a useful tool, but there is also a downside when used to excess – and, this is something we need to be aware of.”;

HOW TO CUT DOWN ON TECH

“Depending on how you use it, tech can either enhance your life, or overwhelm it,”; says Professor James.

“The key is finding balance and fostering healthier relationships with your devices.”;

She recommends nine simple ways break your tech habit and cut down on your screen time

1. Designate tech free hours

Set aside certain times time each day when you completely disconnect from your mobile, lap top, social media and WiFi – for example, at mealtimes.

Gradually, extend this to include mornings and, or one or two hours before bedtime.

2. Set limits

Set strict limits for social media use.

Turn off push notifications, so you’re not tempted to respond whenever you hear a ping.

Delete apps and only login only when you ‘allow’ time to do this on your desktop.

This may feel hard to begin with, but it will be worth it.

3. Have screen-free days

Have at least one screen free day a week,

Disconnect from all your devices and let your friends and family know you’ll be offline.

4. Find joy offline

Think about what brings you joy offline.

This might involve walking, going to a dance class, seeing an art exhibition.

Meet up with friends and make a pact to put your smartphones away.

5. Schedule social activities.

Go to groups and classes – think dance, Pilates, yoga and painting.

Volunteer or join community groups for real life interaction and to reduce isolation.

Connection to others can significantly enhance wellbeing, mood and overall health.

6. Create tech free zones

Annex screens from certain parts of your home.

These will encourage more face to face connection and communication with family, housemates and friends.

7. One screen at a time

You should have no more than one screen going at a time.

If you’re at the computer and simultaneously checking your phone every few minutes, your brain goes into overdrive, making it harder to stay focused.

8. Keep tech out of bed

Keep technology out of the bedroomas the blue light from lap tops and mobiles will keep you awake.

Instead, put your gadgets away one to two hours before you go to sleep and dim the lights an hour or so, before you go to bed.

9. Be mindful

Start the day off with a mindfulness practice or meditation instead of automatically reaching for your phone.

This will help to calm your mind and make it easier to use your devices in a more conscious way.

HOW PHONES AFFECT HEALTH

Your sleep isn't the only thing affect by screen time.

Hours spent on phones and tablets can take a toll on your mental and physical health too.

Anxiety, depression and social Isolation

Studies show that too much screen time can have a detrimental effect on mental wellbeing.

A recent review on 800 students from the US and Iran found that social media users who spend an excessive amount of time looking at negative news stories, or ‘doomscrolling’, experience higher levels of stress which can fuel negative moods, anxiety and depression.

“Information overload can lead to nervous system overload which feels like heightened stress and anxiety,”; says Professor James.

“Whether it's endless messages, social media notifications, work emails, or news updates – your brain is always ‘on’ struggling to keep up with the flow of data.

“This constant stimulation can lead to feelings of exhaustion, anxiety, depression and stress, making it difficult to relax or focus on anything.”;

Another study on teens and young adults showed that excessive screen time and social media use was linked to adverse mental health, including depression (37.9 per cent), anxiety (33.3 per cent), high stress (43.7 per cent) and low self-esteem (25.3 per cent).

Professor James says: “When we compare ourselves to the idealised versions of others this can lead to feelings of inadequacy and trigger low self-esteem and anxiety.

“Latest research also suggests that increased screen time can make you more socially anxious, detached and isolated.

“Online interactions, while seemingly connecting us, often lack depth and the emotional richness of face-to-face conversations, which can deepen feelings of loneliness.”;

Poor posture and dry eyes

Spending hours in front of a screen can also affect your physical health too – wreaking havoc on your posture.

“Our bodies are designed to move little and often throughout the day,”; says consultant physiotherapist, Sammy Margo.

“Sitting still for long periods can lead to aches and pains in your shoulders, arms, back and neck and had an adverse effect on circulation.

“Sitting in front of the computer also means that you’re in a C shaped position for many hours, which places increased pressure on the lumbar discs and stretches the ligaments and muscles supporting the spine, while shortening other muscles.

“This position also puts pressure on internal organs which can affect breathing and digestion.”

Your eyes can also take a beating from long hours spent on screens.

“Too much screen time can lead to Dry Eye Disease,”; says Francesca Marchetti, optometrist at Rohto Dry Aid.

“When we stare at screens, we’re less likely to blink, which can cause drying of the eyes.

“This can cause problems such as blurry vision and reduced lubrication of the eyes.

“Tears are essential for maintaining the health of the front surface of the eye and for providing clear vision.

“They also reduce the risk of eye infection by washing away any debris.”;

To protect your eyes, take regular screen breaks and follow the 20:20:20 rule.

This involves looking at something at least 20 feet away every 20 minutes for at least 20 seconds.

And don’t forget to blink!

“On average, most people blink 15 to 20 times a minute whilst awake – that’s every three or four seconds or 900 to 1,200 times an hour,”; says Marchetti.

“But, screen usage reduces blinking. We tend to blink less when we are concentrating. Blinking clears debris and brings nutrients to our eyes to keep them healthy.

“Blinking keeps eyes moist, which can prevent Dry Eye Disease.”;