Srinagar: The Department of Community Medicine at Government Medical College (GMC) Srinagar has issued a public awareness advisory cautioning people about the harmful effects of prolonged screen time on physical, mental, and emotional well-being. It warned that excessive use of smartphones, tablets, computers, and other digital devices is increasingly contributing to a range of health problems across all age groups, particularly among children, adolescents, and young adults.
One of the most common consequences is Digital Eye Strain, which develops when individuals spend extended periods focusing on screens without adequate breaks.
Medical experts said that screen use reduces the natural blinking rate, sometimes by 50 to 60 per cent, leading to dry, irritated, and fatigued eyes, with symptoms including headaches, blurred vision, burning sensations, neck discomfort, and shoulder pain. The advisory also highlights the growing prevalence of “Tech Neck”, a condition caused by poor posture while using digital devices.
Experts explained that the human head typically weighs around 5 kilograms, but when tilted forward at angles between 45 and 60 degrees while looking at a phone or laptop, the effective load on the neck can increase to more than 20-25 kilograms. “This excessive strain on the cervical spine can lead to chronic neck pain, back pain, shoulder stiffness and, over time, early spinal degeneration,” the advisory states.
Another major concern is the impact of screen exposure on sleep patterns. Screens emit blue light, which suppresses the production of melatonin – the hormone responsible for regulating sleep – leading to delayed sleep onset, reduced sleep quality, and disrupted circadian rhythm, with consequences including insomnia, daytime fatigue, poor concentration, and mood-related issues.
According to the advisory, excessive screen exposure during childhood may negatively affect brain development, interfering with critical cognitive, language, and social development. Children with high screen exposure may experience delayed language development, reduced attention spans, weaker executive functioning skills, and lower academic performance.
Health professionals expressed concern about the decline in physical activity, saying that sedentary screen time contributes to weight gain, reduced fitness levels, and increased risk of obesity, Type 2 diabetes, hypertension, and cardiovascular diseases. The advisory additionally draws attention to psychological effects, linking high screen time to increased levels of anxiety, stress, depression, loneliness, and reduced self-esteem.
To minimise health risks, the department recommends following the 20-20-20 rule (every 20 minutes, look at an object 20 feet away for 20 seconds), taking movement breaks every 30 to 60 minutes, avoiding screen use one to two hours before bedtime, maintaining proper posture, and balancing digital activities with outdoor recreation and physical exercise.
“Your body was designed to move, not to scroll continuously,” the advisory states, urging people to limit recreational screen time. “Use screens. Don’t let screens use you,” the advisory concludes—(KNO)
