Is it time for a digital detox? Here are 7 ways to do a digital detox.

We are all constantly on our devices. And many days we don’t even take a break from screens. We go directly from our phone to our computer screen then to the television screen.

This amount of screen time is proving to be harmful to our health. Too much screen time can lead to obesity, sleep problems, chronic neck and back problems, depression, anxiety and lower test scores in children.

Studies show that two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed to fall asleep.

Before Edison invented the light bulb humans rose with the sun, worked until dusk, then fell into bed when it got dark. That’s how nature designed our bodies to function best: The body’s master clock (a cluster of cells in the brain that regulates nearly every bodily function) is ruled by the 24-hour cycle of sunlight and darkness.

The two top complaints at a doctors office is poor sleep and low energy. So many health issues today are linked to the fact that our circadian rhythm is off. What disrupts this circadian rhythm? The blue light that eminates from our digital devices and LED lights.

So what is a digital detox? A digital detox is a period of time during when a person refrains from using technology devices such as smartphones, televisions, and computers. For young adults, a digital detox is a way to focus on real-life interactions with friends, family, and colleagues without distractions or being on screens.

How to ditch the screen?

Start slowly. Perhaps turn your phone, computer and television off for a couple of hours. Then try for longer periods of time.

1. Don’t take your phone to bed with you.
2. Don’t wake up to your phone. Try to wake up naturally or with an old fashioned battery operated alarm clock or the sun.
3. Do a jigsaw puzzle or play cards by yourself or with your family.
4. Attend a yoga, pilates or chi gong class.
5. Take time to meditate daily.
6. Go for a hike, a walk in nature or a big ride.
7. Go camping and leave your phone behind or on airplane mode.
8. Install a bird feeder in your backyard or window sill and watch the birds.
9. Read a book the old fashioned way.

Digital Detox Benefits

Physical health benefits- Sitting in front of a computer screen or looking down at a smartphone for hours leads to a sedentary lifestyle. Years ago we walked, played outside and were much more active in our jobs and our daily lives. According to a study of 1,000 undergraduates, students who used their smartphones five or more hours a day had a 43 percent increased risk of obesity. These students were also twice as likely to drink more sugary drinks and eat more fast food, sweets, and snacks. Implementing a digital detox allows for more time for healthier activities such as exercise, yoga, and meditation practices.

Another digital detox benefit is better sleep. According to a Sleep in America Poll by the National Sleep Foundation, 67 percent of 19- to 29-year-olds bring their cell phones into their bedrooms and use them before going to sleep. This can disrupt the natural sleep-wake cycle due to the blue light from phone screens. The results of the study found that those who texted in the hour before sleeping were less likely to report a good night’s sleep, more likely to wake up feeling un-refreshed, and more likely to drive drowsy. Thus, limiting phone use at night before bed can greatly improve sleep and overall health. So put your phone on airplane mode or do not bring it into your bedroom.

Mental health benefits– many people who spend hours on facebook looking at others pages feel depressed and lonely. They feel like they are missing out. According to a University of Pennsylvania study of 143 undergraduate students, high usage of Facebook, and Instagram can increase feelings of loneliness and depression. The study proved the benefits of disconnecting from social media, as students experienced reductions in feelings of loneliness and anxiety as their use of social media apps decreased. It also suggested that limiting social media time to approximately 30 minutes per day for young adults can improve overall mental well-being.

Constantly being connected to work, family, and social demands can be stressful for adults.Taking a digital detox allows more time to unwind and incorporate self-care routines such as drawing, journaling, breathing exercises, or meditation practices.

Are you wanting to try a digital detox? Let me know if you are and how it affects your overall health.