We all spend too much time on the phone. We all scroll through our social media accounts, watch Instagram reels, swipe through Facebook stories, read tweets, and even reply to emails. We all do it and we can be blamed for it.. There are numerous scientific studies out there that prove that too much screen time is harmful for our health, especially, our cognitive abilities.
One of India’s leading healthcare organizations, Ziqitza, explains that, “People have a tendency to check their mobile phones after every ten or fifteen minutes. There is constant anxiety that people have built around themselves due to technology”. Ziqitza Healthcare ltd quotes a research conducted by Larry Rosen, psychology professor and author of The Distracted Mind. As per the research, there is this permanent layer of anxiety encompassing our usage of technology, that if we don’t check our phones often, we think we’re missing out. The research further states that besides increasing our anxiety levels, overuse of mobile phones interferes with our ability to focus.
Ziqitza Healthcare expert, Dr. Santosh Datar, explains about the harmful effects of mobile phone addiction and describes five easy ways to ditch the habit.
- Develop discipline: This is easier said than done, but Ziqitza Healthcare ltd expert, Dr. Datar suggests that the first and foremost and the most basic thing that is needed to wean ourselves off this filthy habit, is to develop discipline and habit of not using the phone before bedtime. This is most definitely a conscious effort. All of us must develop the conscious habit of not using or fiddling with our phones before bedtime. We should rather take up reading – not on phones obviously, take up a physical book and start reading.
- Create a schedule: Professor Rosen’s research also suggests to keep yourself on a schedule and Ziqitza Rajasthan agrees with it. For starters, there should be at least a minimum gap of one hour between dinner time and sleep time. You can chart a schedule for yourself of things that you could do in that one hour. Some of you can go for a walk, some of you can read a book or a magazine, some you can pursue your hobbies, or you can simply sit and talk with your family and relax.
- Avoid All Screens: Ziqitza Limited insists that not just mobiles, but all kinds of screens including TV, smartphone, laptop, computer, tablets etc must be avoided 1 hour before sleep. The blue light emitted by these devices adversely affects the production of melatonin – a hormone primarily released by the pineal gland at night, that controls your sleep-wake cycle. Studies reveal that usage of phones before bedtime increases alertness at night, thereby compromising your alertness next morning by making you feel tired, exerted and sluggish.
- Avoid technology using technology: the biggest luring factors towards mobile phones are the multiple push notifications that we receive. The easiest way to avoid phones is by turning off these annoying push notifications. Turn off the push notifications of all social media apps and other unnecessary ones.
- Keep your phone out of the bedroom: Dr Santrosh Datar from Ziqitza Health care limited urges that mobile phones must be kept out of the bedrooms. ZHL Rajasthan agrees with Dr Datar and his advice that if at all the phone is kept in the bedroom, switch it to dark mode or turn its grayscale on. This is a neat tip to trick the mind not to be enticed by the bright shiny colors of the phone, or distracted by the push notifications which when received lightens up the phone.
- Inform others about it: Weaning off the phone is a conscious effort and our well wishers must be informed about it. Therefore, those who want to ditch the habit and won’t be using your phone before bed, must inform your colleagues, relatives and friends about the change. You must inform them that you won’t be able to access emails or smartphones after a certain time at night, except in case of any emergency.
- Seek Medical Help: Last but not the least, and certainly the most important. If all the above measures fail and you’re not able to ditch the habit, Ziqitza Limited Rajasthan, advises that you seek medical help. You must consult a medical practitioner who could understand your condition, preferably a Psychologist or a psychiatrist.
About Ziqitza Healthcare Ltd
Ziqitza has been around in the medical industry for more than 17 years and is known for motivating and caring attitude and approach towards its employees. It is known for providing emergency medical services and has treated and saved the lives of millions of patients. It is a trusted and reputed name in the medical industry. It is a leading healthcare firm with more than 800 ambulance services and aims at a healthy and balanced working environment for its employees. ZHL Rajasthan and Ziqitza Limited also share the same beliefs and provide full support to Ziqitza Healthcare ltd in their endeavors.