In recent years, remote working has become more popular than ever, leading to concerns about constant digital use, without the usual breaks in between for commuting and meetings. If you have been worried about your health when working from home, do not worry – you are not alone!
These tips on how to take extra care should help to ease your mind and inspire you to adopt a healthier routine whilst working from home.
Why Too Much Screen Time Can be Harmful
Spending too many hours absorbing a digital screen, with limited activity in between, can have negative effects on your health. This includes:
- Insomnia – digital screens emit lights that damage your natural sleep cycle by keeping your brain awake when you would usually be asleep, meaning you will oversleep or be more tired the next day
- Anxiety and depression – spending too much time in front of digital devices with limited socializing and exercise can impact your mental wellbeing and lead to low moods
- Musculoskeletal problems – if you spend too long sitting with poor posture and avoiding stretching or exercising, this can cause persistent pains that interfere with your productivity
- Obesity – limiting your movement throughout the day can lead to weight gain and an increased risk of diabetes, high blood pressure, cholesterol and heart attacks
How to Reduce the Damage
There are ways to counter these risks that come with spending extended periods of time in front of digital screens, such as:
- Limiting the use of digital screens late at night without blue light reducing filters – as these can help to prevent your natural sleep cycle being interfered with by comforting your eyes
- Consider trying blue light glasses to see if they help filter out blue light — you can find a plethora of options on Just-glasses.co.uk to browse through and find the best ones for you
- Schedule days to go out to see family and friends – socializing is important for your mental wellbeing and working from home can be isolating, so make sure to plan some time to be with loved ones
- Search for an ergonomic chair to improve your posture – this will help reduce musculoskeletal problems such as neck and back aches and pains and make it easier to sit more comfortably
- Take regular breaks to stretch, walk, and exercise – this can help to keep on top of general health as well as reducing the risk of unhealthy weight gain, diabetes, high blood pressure, cholesterol and heart attacks
To help you get into the habit of limiting your screen time outside of working hours, you could consider making certain rooms off limits to digital devices, such as the bedroom – this can especially help to avoid sleeping problems. Instead, choosing a book to read is a desirable alternative to help you wind down and naturally tire out your brain. If you prefer to keep digital devices in your routine such as watching a film before bed, perhaps try to schedule regular exercising such as nature walks to have time free of digital screens and create healthy habits.