Image: Representational — Screens and their hidden impact
Screen time refers to the amount of time spent using devices like mobile phones, laptops, and TVs. In today’s world, our lives are intertwined with screens, especially mobile phones. Many of us open our phones just to check the time, and before we know it, an hour has passed.
Growing up, watching movies on TV with endless ads was common, especially on weekends. Today, social media replicates this — offering free content but surrounding it with ads. The difference? Ads are now personalized, targeted based on our interests, and shown repeatedly, subtly influencing decisions.
These platforms are built to capture your attention. Similar to lab experiments where rats seek dopamine rewards, social media triggers similar dopamine spikes in our brains — making us crave more. This design keeps us hooked, often unconsciously.
A great documentary on this topic is “The Social Dilemma”. It sheds light on how platforms intentionally keep users addicted.
📵 How Screen Time Affects Sleep
Extended screen use creates anxiety, leading to guilt about wasted time. This builds negative emotions, pushes sleep later, and often forms a habit of late-night scrolling. For instance, shifting bedtime from 9 PM to 11 PM repeatedly rewires your sleep schedule.
🧬 Hormones & Sleep
Hormones like melatonin, crucial for rest and repair, are disrupted when we stay up late. I personally noticed vitamin D and B12 deficiencies during stressful, sleepless periods — which corrected when I restored my sleep pattern.
👩⚕️ Women’s Health: Thyroid, PCOS & Hormones
Hormonal imbalances caused by irregular sleep and stress can worsen conditions like PCOS, PCOD, and thyroid dysfunction. Many women don’t realize the role of screen-driven sleep loss in these issues.
😠 Mood & Emotional Triggers
Hormonal imbalance can make us more emotionally reactive — feeling frustrated, irritated, or overwhelmed. This emotional instability often spills into relationships.
❤️ Relationships & Emotional Contagion
If one partner is frequently stressed, it affects the other. Over time, this leads to communication breakdown, unhealthy conflict patterns, and eventually — disconnection. Children may absorb and imitate these emotional patterns too.
⚡ How Emotions Affect Energy
Negative emotions drain energy. When you’re depressed or grieving, even basic tasks feel exhausting. I found that shifting from negative to neutral (peaceful, grateful) made a huge difference in my energy. Positive emotions like joy, excitement, and curiosity can recharge us.
🗣️ The Power of Communication
A happy relationship thrives on mutual understanding and respect. When communication flows well, confidence grows, and you feel like a team — reducing conflicts and increasing action-oriented discussions.
🛠️ Screen Time Reflection Checklist:
- ☑️ Notice how long you use your phone unconsciously
- ☑️ Identify apps that drain your energy or cause anxiety
- ☑️ Prioritize healthy sleep (ideally before 10 PM)
- ☑️ Take screen-free time to recharge (walks, journaling, hobbies)
- ☑️ Observe how screen habits affect your mood and relationships
- ☑️ Watch The Social Dilemma for deeper awareness
Thank you — SaiRiyaTales