How much screen time is too much

Computers, smartphones, tablets, and televisions are part of our lives no less than our families. It’s strange to think that we have intimate relationships with screens, but we spend more time staring at them than talking to people.

However, while devices satisfy us with instant information, too much screen time can have detrimental effects on sleep and, consequently, our health.

This article explores why screen time can be harmful, how much screen time is best, and how to make screen time safer.

Let’s jump in!

Screen time is a dangerous game!

Studies show that too much screen time disrupts sleep quality and duration, which can devastate our health.

This 2003 study linked computer screen use with a drop in the production of the melatonin hormone, while this 2012 study by Flinders University found gaming 2.5 hours before bed induces a sleep delay of almost 40 minutes.

Additionally, screen time feeds depression. This study into screen time and depression in adolescents found that adolescents show a 0.64-unit increase in depressive symptoms for every increased time spent using social media.

Another study found a link between screen time and anxiety in children as young as age 2, with increased screen time leading to more diagnoses.

The same study found that at four hours each day, moderate use of screens is associated with lower psychological well-being than the use of one hour a day. 

In summary – increased screen time affects sleep and can trigger depression and anxiety in children, adolescents, and adults. Limiting screen time is crucial to ensuring devices do not adversely affect mental health.

How much screen time is too much?

We recommend the following:

• Young children – restrict screen time to three hours per day and do not allow tablet/smartphone usage 2.5 hours before bedtime.
• For children aged five to twelve – 4.5 hours of screen time per day is optimal, with no screens allowed 2.5 hours before bedtime.  
• Teenagers – the same as children.  

Adults – restrict screen time to 6 hours per day (that’s enough if you work in front of a computer) and limit screen usage to 2.5 hours before bed.

Making screen time safer

There are two aspects to safe screen time: content control and display use.

Display use is about hardware and software – how things look and feel to use. Content control is about ensuring safe online spaces.

Here are some steps you can take to make screen time safer:

• Activate night mode or a blue light filter on smartphones, tablets, laptops, and monitors to remove blue light from the display.
• Active dark mode on smartphones, tablets, computers, in-car displays, and software like MS Word to remove white menus and replace them with dark menus.
• Limit access to content for teenagers and children with parent mode, and ensure the controls you integrate are not easily broken.
• Use displays at a fair distance from you to reduce eye strain – the larger the display, the further back you should sit.
• Tackle separation anxiety – the urge to pick up your phone and get online. The easiest way is to turn devices off and find a hobby.
• Teach children about the dangers of screen time, social media, grooming, chatrooms, and online bullying. Tell them to speak out.
• If you have anxiety/depression, recognise that screen time can fuel it. Look for ways to get outside, interact with people, and do real things.

Moderation is the key to safe screen time.

Screen time isn’t wrong in isolation – but excessive screen time is.

Like chocolate and fast food, screen time is fine in moderation, but you must take control to ensure it doesn’t consume your life. Otherwise, it could impact your sleep and mental and physical health. Your job as a parent is to ensure your children have healthy screen time and police the content they access so they are safe.

Related pages

If you enjoyed this article, read our piece on how many hours of sleep is healthy.