The harmful effects of screens on children: obesity, sleep disorders, and preventative tips
In light of the rapid technological advancements the world is witnessing, smart devices have become an integral part of our daily lives. However, this digital integration has brought with it serious health challenges, especially for children. In this context, Dr. Saleh Al-Ghamdi, an intern at Imam Abdulrahman bin Faisal University, warned of the increasing rates of childhood obesity, attributing this to the close link between excessive use of digital screens, sleep disorders, and changes in eating habits.
Digital age transformations and their impact on health
Recent decades have witnessed a radical shift in children's lifestyles, with physical play and outdoor activities being replaced by long hours spent in front of tablets and smartphones. This behavioral change has not only affected social skills but has also created a fertile ground for the emergence of health problems previously confined to adults. Dr. Al-Ghamdi explained that smart devices, despite their benefits, have become a major cause of decreased physical activity, leading to the unconscious consumption of high calories while watching content—a phenomenon known as "mindless eating," a primary cause of obesity.
Blue light and the hidden enemy of sleep
From a physiological perspective, Al-Ghamdi explained that the danger lies not only in the lack of physical activity but also in the effect of blue light emitted from screens. This light disrupts the child's biological clock by inhibiting the secretion of melatonin, the hormone responsible for regulating sleep. The direct result is reduced sleep quality and insomnia, which negatively impacts the child's physical and mental development, making them more susceptible to stress, weakened immunity, and weight gain in the long run.
A roadmap for parents: Permissible viewing time limits
Dr. Al-Ghamdi reviewed the recommendations of global health organizations to regulate this use, stressing the need to adhere to strict time limits:
- Under one year old: They should not be exposed to screens at all.
- Under two years old: Avoid screens as much as possible to protect mental development.
- From 2 to 5 years: one hour per day maximum.
- From 6 to 12 years old: Two hours a day, provided that it is combined with regular physical activity.
He also advised the need to set strict household rules, the most important of which is to prohibit the use of devices a full hour before bedtime, and for parents to be good role models in rationalizing digital use.
Therapeutic nutrition: the first line of defense
In a related context, the Department of Therapeutic Nutrition emphasized that the solution is not limited to reducing screen time, but also requires dietary intervention. A healthy, balanced diet that combines proteins, complex carbohydrates, and vegetables is considered essential for supporting growth and reducing mental distraction. Experts warned against diets based on added sugars and simple carbohydrates, as these cause sudden spikes and drops in blood sugar, leading to poor concentration in academic settings. The recommendations concluded by stressing the importance of incorporating dairy products, eggs, and fruits into the diet to promote healthy bones and teeth, ensuring the development of a healthy and aware generation.
