Delhi:People don't use the term "digital fatigue" as much anymore. It's slowly becoming a part of everyday life. People are having a harder time turning off, both mentally and physically, because they work long hours, scroll through their phones all the time, and watch TV late at night.
Dr. Sujit Paul, a certified mental health expert and life coach, says that the problem isn't just with screen time. The reason is that it affects sleep, focus, and overall health. But he says that the answer doesn't mean giving up technology completely.
How your screen time is affecting your sleep
It can be fun to surf the web on your phone at night, but you have to pay for it. Dr. Paul says that using phones at night stops the body from making melatonin because blue light gets in the way. To put it simply, your brain stays on long after your body is ready to sleep.
The 30-minute rule that really works for no screens
This is the one habit you should definitely start doing. Dr. Paul says that one of the best ways to get better sleep is to follow a "30-minute no-screen rule" before bed. Even a little time spent looking at screens in bed can make it more likely that your sleep will be disturbed. That half-hour break lets your mind slow down on its own.
Make areas in your home where you can't use your devices
You don't realize how much your environment affects your habits. Making rooms without electronics, especially bedrooms, helps your mind see that space as a place to sleep, not a place to get excited. You will sleep better and think more clearly just by making this one change.
Using technology mindfully is a real detox.
This doesn't mean you have to live off the grid all the time. It's all about being intentional. Dr. Paul says that some things you can do are turn off notifications that aren't necessary, set aside time to be screen-free, and do relaxing things like reading, writing in a journal, or even going for a short walk. Making small changes, like eating away from screens or leaving your phone at home for a while, is the key.
Digital detox doesn't mean giving up your devices. It's about getting back control. The idea of a digital detox sounds extreme. But this isn't about being completely cut off.
Dr. Paul is correct when he says that we're really talking about getting "digital control." The main point is that screens are important in today's world. So, it's about taking breaks on purpose to bring back balance, get better sleep, and protect your mental health. Sometimes, the best thing to do is to just log off.
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