Today, we’re more reliant than ever on screens. Whether it’s staying in touch with friends and colleagues, shopping online, or reading an e-book, most of us use screens every day.
However, despite the benefits of laptops, phones, and TVs, you might find that your screen time is leaving you feeling drained. If this is the case, you may be experiencing screen fatigue.
Below, we explain what screen fatigue is, what causes it, and how best to manage your screen time.
What is screen fatigue?
You might have heard people mention screen fatigue or burnout to describe the feeling of spending a lot of time using smart devices.
For example, perhaps you’ve got a virtual workout in the morning, Zoom meetings all afternoon, watch the news on TV, and have a family video call in the evening. It can literally feel like you’re bouncing from one screen to another without a break.
So, it’s completely understandable that by the time you get to your family call at the end of the day and they’re blurry or you’re having problems with your sound, you may just want to shut the lid of your laptop and give up. This is screen fatigue.
There are various symptoms of screen fatigue. These include…
Dry, itchy, red, or watery eyes
Blurred or double vision
Difficulty focusing
Headaches
Muscle aches
Sensitivity to light
Feelings of irritability
Difficulty sleeping
Why does lots of screen time make us tired?
Screens can cause eye strain and headaches
Many people don’t consider the act of sitting in front of a screen tiring. But, focusing on screens all day makes your eyes work much harder than usual.
For example, have you ever looked at your smartphone for a while and then looked at something further away and realised that it’s hard to focus on? This is because your eyes are having to make major readjustments to focus at a greater distance.
You may also notice that when concentrating on a screen, you’re subconsciously holding tension in your forehead and around your eyes, which can lead to headaches and eye strain.
Screens can affect your sleep
Screens can also wreak havoc with our sleep patterns because they emit blue light; short wavelengths which stimulate sensors in the eyes to send signals to the brain.
These signals suppress the production of melatonin (the sleep hormone) and keep us more alert and less ready for sleep.
Video calling can feel like hard work
Frozen screens, talking over one another, time lags, and feeling self-conscious about seeing yourself on screen can make video calls feel like harder work than face-to-face interactions.
While it might not always be possible to see friends and family in person, and connecting with them online can be very convenient, lots of video calls alongside other use of screens throughout the day can contribute to fatigue.
Scrolling through news feeds can be emotionally draining
Negative news stories and constant updates can be emotionally draining.
For tips on managing this, have a read of our article; 8 ways to manage your news consumption.
Simple mobile phone with internet for seniors
With its simple menu, large fonts, voice-enabled messaging, and hassle-free remote setup, Chatsie mobile phones are designed to help seniors stay connected.
Phone + SIM plans are £19 per month, and there’s an exclusive 10% discount for Rest Less members with code: RESTLESS10.
8 tips for dealing with screen fatigue
1. Consider taking a break from your webcam
Just because video calling has become a popular way to stay connected, this doesn’t mean you can’t swap your webcam for a good old-fashioned phone call instead.
Not only will you not have to stare at a screen, but you won’t have to worry about what you look like or whether your WiFi connection is up to the job. It gives you the opportunity to relax a bit and can take some of the pressure off your interactions. Plus, there’s more freedom to move around while on a phone call. Why not take the opportunity to get outside and go on a walk?
2. Set screen time limits on your smartphone
Habits can be tricky to break, which is why plenty of smartphones now have the option to set limits on how long you spend engaging with them. It’s easy to spend hours on Facebook or TikTok, bouncing around from post to post, which is why it can be handy to have a reminder to take a break.
Head over to the settings to set time limits for apps and schedule downtime away from your screen. If your phone doesn’t have a feature like this, apps like Stay Free can be a good option to help manage your screen time.
3. Spend time in nature
Research has shown that being close to nature can help us feel more connected to life and generally happier.
When we’re stuck in front of screens all day, it can be easy to overlook what’s happening outside and become somewhat disconnected from ‘real life’. So, if you’re fed up with looking at your screen, consider taking a break and doing something that allows you to get outside. This can help you feel more energised and alert, and may ward off symptoms of screen fatigue.
Gardening can be a great way to get some fresh air, as can getting out to do some exercise. If you have a pet, why not switch off your devices and spend some quality time with them? Being close to animals is another great way to connect with nature and step outside our technological bubble.
For more ideas, you might like to read our article; 32 ways to connect with nature and feel inspired.
4. Do other activities
It’s easy to get caught up in work, an online course, or a new Netflix series and forget about everything else – including the need to take a break. We’ve all been there and often emerge blinking into the daylight several hours later, wondering where the time went.
To avoid this, try taking a five to 10 minute break each hour and, if you can, set aside a section of your day to spend doing something away from screens. For example, you could spend some time baking, practising mindfulness, organising your home, or reading a book.
This will give your eyes a rest and help you connect with the present moment. Our article, 10 everyday activities that can help you stay in the present moment, has plenty more ideas.
5. Make sure you’re sitting comfortably and looking after your eyes
If you’re working from home or using a computer regularly, it’s important to make sure you have a set-up that’ll allow you to work as comfortably as possible. For example, your chair should be at the correct height so you can sit with good posture.
For help with this, check out our article; Working from home: 15 tips to boost comfort and productivity.
There are also plenty of eye exercises that you can practice to maintain and even improve your eye health. Have a watch of the video below from Specsavers which offers tips on how to look after your eyes when using a screen.
6. Switch off smart devices 30 minutes before bed
If you’re struggling to fall asleep or stay asleep, your screen time could have something to do with it.
As mentioned, the blue light emitted from smart devices can disrupt the brain’s internal clock by suppressing melatonin production. For this reason, it’s important to switch off your devices at least 30 minutes before you head to bed to allow your melatonin levels to rise again.
If this isn’t possible, it’s worth checking out your device’s settings, as many have a blue light filter which can decrease the amount being emitted. Blue light is also addictive, so by lowering the levels, you might find you’re less drawn to your devices too.
For more tips on getting a good night’s sleep, you might like to check out the sleep and fatigue section of our website. Or why not sign up for the Sleep Better Clinic running on Rest Less Events which is designed to help you rest, relax, and achieve better sleep?
7. Set goals
Have you ever logged onto your computer to send an email and before you know it, you’ve got Facebook open, a YouTube video playing, and you’re also browsing news sites?
One way to combat this is to make a list of the day’s tasks each morning and tick them off as you go. Having some structure to your day can help you stay focused and stop you from wasting hours on smart devices.
Once you’ve sent that email, you’ll need to be disciplined and switch off your device, ready to move onto the next thing on your to-do list.
8. Don’t forget to exercise
Exercising has many benefits for both the body and mind. It can boost your mood and energy levels, help you maintain a healthy weight, reduce your risk of disease – and help to combat screen fatigue.
Plus, exercise is also a great stress reliever and can reduce tension which may have built up while sitting staring at a screen.
When it comes to exercise, everyone is different, so it’s important to find something you enjoy. We have plenty of ideas on the fitness and exercise section of our website. There’s information on everything from yoga and running to tennis and padel. Or, you might like to sign up for a virtual fitness class on Rest Less Events.
Simple mobile phone with internet for seniors
With its simple menu, large fonts, voice-enabled messaging, and hassle-free remote setup, Chatsie mobile phones are designed to help seniors stay connected.
Phone + SIM plans are £19 per month, and there’s an exclusive 10% discount for Rest Less members with code: RESTLESS10.
Final thoughts…
If you’ve found yourself staring at your devices more than you’d like and are struggling with screen fatigue, it’s worth taking steps to start reducing your screen time. We hope this article has given you an idea of where to start.
For further reading, head over to the healthy mind section of our website. Here, you’ll find articles like 6 benefits of taking a break from social media and 10 ways to beat brain fog.
Is screen fatigue something you struggle with? Do you have any other tips that you’d like to share with our readers? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
Simple mobile phone with internet for seniors
With its simple menu, large fonts, voice-enabled messaging, and hassle-free remote setup, Chatsie mobile phones are designed to help seniors stay connected.
Phone + SIM plans are £19 per month, and there’s an exclusive 10% discount for Rest Less members with code: RESTLESS10.