Technology is all around us, and it’s changing the way keiki learn and play. Today’s children are digital natives, which means they grew up surrounded by technology. Social media, web surfing and texting are a way of life, and screen time — the number of hours children spend in front of their computer or phone — tends to increase with age.
A whopping 92 percent of 13- to 17-year-olds go online daily, more than half several times a day, according to a 2015 study from Pew Research Center. All that time in front of computer monitors or smartphone screens can take a physical toll (as well as an emotional and social toll) on young bodies and minds.
Parents should be on the lookout for these common issues and help children limit screen time to reduce health risks.
EYE STRAIN
If your child has dry eyes, headaches, or blurred vision, he could be suffering from Computer Vision Syndrome. This relatively new condition can be caused by poor lighting, glare, screen distance and the length of time a child spends on his computer, phone or tablet. Other vision problems can compound the issue by causing additional eye strain.
Take children for an annual vision checkup to get prescription lenses, if needed. On a daily basis, have kids take 10-minute breaks from the screen every hour. Adjust the computer screen for kids so that they are viewing it at a slight downward angle, 20 to 24 inches from their face. Eye drops and a humidifier can offer relief for dry eyes, especially for contact lens wearers.
POOR POSTURE
Neck and back pain were once thought of as health issues for an older generation. However, it’s become common for teens and even young children to suffer from “tech neck.” Hunching over a screen or looking down at a phone all day puts strain on the neck and back, leading to pain, shoulder stiffness and headaches. It can also cause poor posture, which only makes the problem worse.
Like eye strain, neck strain can be temporarily relieved by setting daily screen time limits and taking frequent breaks to stretch and walk around. It can also be helped by using a chair with a headrest, keeping the back of the head in contact with the headrest and feet flat on the floor.
SLEEP ISSUES
Healthy sleep is extremely important for developing bodies and minds, but staring at a screen late into the night can prevent children from getting the rest they need. Technology keeps their mind alert and prevents them from unwinding, and the blue light from screens actually restricts the production of melatonin, a natural hormone that controls sleep.
Alerts from emails, texts and calendar reminders at all hours of the night can disturb the quality and amount of sleep keiki get.
Help children avoid sleep deprivation by making bedrooms a device-free zone at night. Get a bedside alarm clock (instead of using phone alarms) and put away cell phones and tablets in another room at least an hour before bedtime to preserve his good night’s sleep.
OBESITY
Many children are living a more sedentary lifestyle than kids of previous generations — childhood obesity rates have more than tripled since the 1970s. Children spending more time in front of a screen than outdoors may be at risk for unhealthy weight gain, even obesity, which can lead to many other health conditions such as diabetes, asthma, sleep apnea, bone and joint problems, and depression.
The Hawaii 5210 Initiative urges keiki to spend at least one hour a day engaging in physical activity and to limit screen time to less than two hours (as well as eating five fruits or vegetables and zero sugary drinks each day). Help your child balance time spent indoors versus outdoors and develop a healthy attitude toward exercise and boundaries for using technology.
If you think your child is experiencing negative effects from excessive use of digital devices, turn to your pediatrician for advice on treating symptoms and cutting down on screen time.
Dr. Michael Hamilton is a pediatrician at Kaiser Permanente Honolulu Medical Office and former president of the Hawaii Chapter of the American Academy of Pediatrics.
